Your pelvis might hurt when you run due to increased stress and demand placed on your pelvic floor muscles, often leading to tightness and pain.
When you run, your body experiences a significant increase in load, week after week. Your muscles, especially those in your pelvic floor, work hard to stabilize your body and maintain proper form. This increased demand can lead to:
- Muscle Overload: The pelvic floor muscles may not be strong enough or conditioned to handle the repetitive impact and strain of running.
- Muscle Tightness (Hypertonicity): As muscles work harder, they can become tight and tense, resulting in pain and discomfort. This is very common.
- Imbalance and Compensation: Pain in the pelvis can result from imbalances in surrounding muscles such as your hip flexors, glutes or core, causing you to compensate your running form.
- Poor Running Form: Inefficient biomechanics while running can place excessive stress on the pelvic region.
- Underlying Conditions: Pre-existing conditions or injuries to the pelvic bones or surrounding muscles may be exacerbated by running.
To alleviate pelvic pain while running, consider the following:
- Pelvic Floor Exercises: Strengthening and stretching your pelvic floor muscles can improve their ability to handle the demands of running. A physical therapist specializing in pelvic floor dysfunction can help develop a personalized exercise program.
- Strength Training: Strengthen core, glute, and hip muscles to provide additional support and stability during running.
- Proper Running Form: Improve your running technique to reduce stress on your pelvic region. Consider consulting a running coach or physical therapist for guidance.
- Gradual Increase in Mileage: Avoid sudden increases in your running distance or intensity, allowing your body to adapt gradually.
- Rest and Recovery: Allow your body adequate time to recover between runs.
- Professional Assessment: If the pain persists, consult with a healthcare professional, such as a physical therapist or physician, to determine the underlying cause and receive appropriate treatment.
In summary, pelvic pain when running often stems from overload and tightness in the pelvic floor muscles due to the repetitive impact and stress of the activity. Addressing muscle imbalances, improving running form, and consulting with a healthcare professional can help alleviate the pain and keep you running comfortably.
