Show Your Body Some Love: 3 Ways to Improve Your Pelvic Health

Leaks happen — whether it’s blood, sweat, or pee. Contrary to tidy, mainstream depictions of movement, we know that in real life, workouts are messy and tousled affairs. With the upcoming launch of our new LeakStrong Activewear collection, featuring absorbent protection, we’re breaking barriers and talking taboos. 

In this two-part series, we’re exploring pelvic health — including why bladder leaks happen and how pelvic health can be optimized. While we hope these insights are helpful, the main takeaway is this: there’s nothing embarrassing about leaks. 

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Your pelvic health is inextricably linked to your physical, sexual, neurological, and hormonal health — so a happy pelvis can have myriad positive trickle-down affects on your wellbeing. But what exactly does a healthy pelvis look and feel like? 

That’s the question on our minds with the launch of our new LeakStrong Activewear collection, aimed at providing protection against sweat, period, and bladder leaks. As it stands, 70% of us have avoided movement at some point due to leaks — a stat we’re working hard to change. 

While bladder leaks, in particular, are extremely common (especially during workouts) they’re not “normal,” per se, in that they’re often an indication your pelvic muscles could use some extra support. To figure out just what that support looks like, we’ve consulted pelvic health clinic co-owner and expert Stephanie Prendergast. 

According to her, bladder leaks and pelvic dysfunction happen for a multitude of reasons, but once you narrow in on the issue, you can work on optimizing your pelvic health (and overall health) accordingly. If you’re ready to take that step, these are a few useful places to start. 

Consult a Physical Therapist

When things go awry with your pelvic floor, it can take a long time to get the proper diagnosis, according to Stephanie. Common symptoms, like pain during sex, pelvic discomfort, or bladder leaks may lead you to consult a urologist or gynecologist before considering pelvic floor physical therapy, which is often what’s needed. 

While Stephanie doesn’t discount the benefits of doing your kegels, physical therapy “isn’t just about being able to contract the pelvic floor,” she says. “It’s really about being able to control your pelvic muscles.” When doing pelvic rehab, experts like Stephanie create specialized plans that involve working your pelvic muscles in tandem with core muscles and breath. 

For those who have birthed children or who are approaching peri-menopause or menopause, physical therapy becomes especially important as your body transforms. Pelvic floor therapy looks different for every body, Stephanie emphasizes. “Some people may need an appointment or two to be able to connect with the pelvic floor. For others, it may take 15 visits before getting things organized and working as they should.” 

Do Home Exercises 

Just like your hair or skin, pelvic health needs to be maintained, according to Stephanie. “We really can’t negate one of the most important parts of our bodies just because there’s a lack of awareness about it,” she says. Her recommendation? Pelvic floor work can be integrated into just about any type of exercise. 

Pilates and yoga are examples of exercises that naturally engage your pelvic muscles — “your pelvic floor should work without you thinking about it when you’re doing these activities.” But if it’s pelvic coordination you’re struggling with, this type of movement may be too advanced. 

This is where pelvic floor therapy, again, comes in handy with helping you connect to those pelvic floor muscles. But once you’re able to connect to your pelvis, movements can be rolled into your regular routine. Foam rolling, stretching, and core stabilizing exercises can easily be weaved into your day-to-day and practiced from home. 

Get Familiar with the Signs of Pelvic Dysfunction

It can be difficult to assess whether your pelvis could use some extra love without knowing the telltale signs. Painful sex, frequent urination, pelvic tightness, and bladder leaks are just a few common symptoms of pelvic floor dysfunction that can often be mistaken for infection or other issues. 

Vulva owners are especially prone to pelvic issues related to endometriosis, birth control, pregnancy, childbirth, and menopause — all of which can be a marathon for the pelvic floor. “Honestly, sometimes I think, how is anybody 'normal' when you see how many things are coming together in this single part of our body?” says Stephanie. 

The pelvis is intricate and complex, but once you know how to support it, maintenance can be seamlessly weaved into your day-to-day. 

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We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.