How do I stop pelvic pain when running?

Answered by John Hunt

As an AI language model, I don’t have personal experiences or situations I’ve been through, but I can certainly provide a detailed answer to your question on how to stop pelvic pain when running.

1. Stretch your hip flexors: Tight hip flexors can contribute to pelvic pain while running. To stretch these muscles, try lunges. Start by standing with one foot forward and the other foot back. Bend your knees and lower your back knee towards the floor while keeping your torso upright. Hold the stretch for 20-30 seconds and then switch sides. Repeat this stretch a few times before and after your run.

2. Stretch your pelvic floor muscles: The pelvic floor muscles can also become tight and contribute to pelvic pain. One way to stretch these muscles is by doing a butterfly stretch. Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press your knees towards the floor and hold the stretch for 20-30 seconds. Repeat a few times to help release tension in the pelvic floor muscles.

3. Strengthen your pelvic floor muscles: Weak pelvic floor muscles can also lead to pelvic pain during running. Kegel exercises can help strengthen these muscles. To do Kegels, imagine that you are trying to stop the flow of urine midstream. Contract the muscles around your urethra and anus and hold for a few seconds before releasing. Repeat this exercise several times throughout the day to strengthen your pelvic floor muscles.

4. Maintain proper form while running: Running with correct form can help prevent pelvic pain. Make sure you are wearing supportive shoes and maintaining good posture. Engage your core muscles and avoid excessive forward leaning or arching of your back. This can help distribute the impact of running more evenly and reduce stress on your pelvic area.

5. Gradually increase your mileage: If you’re experiencing pelvic pain while running, it may be due to overuse or pushing yourself too hard too quickly. Gradually increase your mileage and intensity to allow your body time to adapt. Listen to your body and take rest days as needed to avoid overexertion.

6. Consider seeking professional help: If the pelvic pain persists or worsens, it may be beneficial to consult a healthcare professional, such as a physical therapist or sports medicine specialist. They can assess your specific situation and provide tailored exercises or treatments to address and alleviate your pelvic pain.

Remember to always warm up before running and cool down afterward to prepare your muscles and prevent tightness. Additionally, staying hydrated and maintaining a balanced diet can also contribute to overall muscle health and reduce the likelihood of pelvic pain while running.

It’s important to note that while these suggestions can be helpful for many individuals, everyone’s body is unique, and what works for one person may not work for another. If you have any underlying medical conditions or concerns, it’s best to consult with a healthcare professional for personalized advice and guidance.