Marathon Training Tips and Pelvic Health for Women Runners

Pelvic Health for Women Runners

• 🏃‍♀️ Women are the fastest-growing group of runners, with those over 35 making up 50% of all marathon finishers.
• ⚠️ Many women stop running due to issues like incontinence, which is preventable and treatable.
• 💡 Maintaining strong pelvic floor and core muscles is crucial for supporting the body during running, which involves bearing twice the body weight.

Uresta: A Non-Surgical Solution

• 💡 Uresta is an over-the-counter pessary designed to support pelvic muscles and organs, helping to stop leaks before they happen.
• ✅ It is not surgery and can be used alongside pelvic floor physical therapy.
• 🚀 Uresta is the first device of its kind that can be trialed at home without a doctor's visit, reducing friction and improving mental well-being.
• 💰 While not covered by insurance, it can be purchased using HSA or FSA funds and costs approximately $170.

Supporting Pelvic Floor Strength

• 💡 Uresta can be thought of as a sports bra for the pelvic floor, allowing muscles to function properly without overcompensating.
• 🏋️‍♀️ Resistance training and lifting weights are vital for maintaining strength, following the principle of progressive overload.
• 🧠 A coordinated core system manages pressure; maintaining intra-abdominal pressure prevents overloading the abdominal wall or pelvic floor.

Pelvic Floor Exercises and Advocacy

• ⚠️ Young girls as young as 13-14 may drop out of sports due to urgency or accidents related to pelvic floor issues.
• 🗣️ Pelvic floor exercises and physical therapy can significantly improve quality of life, with up to 70% of cases being reversible.
• 🔑 It's important to learn proper pelvic floor function, including relaxation and contraction, and to ensure the core and pelvic floor work together.
• 🚫 Avoid solely focusing on Kegels; holding too much tension can be detrimental. A full range of motion is key for strength.
• 💪 Women are encouraged to be their own advocates and seek help from doctors or pelvic floor physical therapists if they experience issues.