Pelvic Floor Rehab for Runners: How to Overcome Leaking, Prolapse & Diastasis Recti

A Guide for Runners in Green Bay, WI

If you’ve ever been told to stop running due to pelvic floor dysfunction, leaking, prolapse, or diastasis recti (DR)—let’s set the record straight: You don’t have to stop, but you do need the right rehab approach.

At MVMT Performance & Rehabilitation in Green Bay, WI, we work with runners every day—pregnant, postpartum, and beyond—who are dealing with pelvic floor issues. We help them safely return to running without pain, leaking, or discomfort.

This guide will help you understand your pelvic floor, why dysfunction happens, and how to rehab effectively so you can keep doing what you love.

Why Runners Experience Pelvic Floor Dysfunction

Running is a high-impact sport that places significant load on the core, pelvic floor, and lower body. Every step sends force through your system, and if your core canister (your diaphragm, core, and pelvic floor) isn’t functioning well, you’ll experience symptoms like:

• Leaking (stress urinary incontinence)

• Heaviness or bulging sensations (prolapse symptoms)

• Pain in the pelvis, lower back, or hips

• Feeling unstable or weak in the core

Think of Your Core Like a Soda Can

Your core and pelvic floor work like a soda can:

• The top (diaphragm) controls breath and pressure.

• The bottom (pelvic floor) provides support.

• The sides (core muscles) keep everything stable.

If the bottom is weak or the sides are unstable, the can collapses—just like your pelvic floor under running impact.

Pelvic floor strength work with two active runners during our Women’s Strength Class

Common Myths About Running & Pelvic Floor Dysfunction

Myth #1: If You Leak, Stop Running

False! Leaking is a sign of pelvic floor dysfunction, not a reason to quit. With proper rehab, you can strengthen your pelvic floor and keep running.

Myth #2: Kegels Are the Solution

Not always! Some runners have overactive pelvic floors that need relaxation, breathwork, and core coordination, not just Kegels.

Myth #3: Rest Will Fix It

Stopping running won’t fix the problem—it just delays it. Rehab that focuses on breathing, strength, and impact training is key.

How to Rehab Your Pelvic Floor & Keep Running

Instead of quitting, focus on progressive rehab strategies to rebuild strength, coordination, and impact tolerance.

1. Improve Breathing Mechanics

Your breath controls intra-abdominal pressure, which impacts your pelvic floor. Work on diaphragmatic breathing to stabilize pressure and reduce stress.

Try this:

• 360 Breathing: Sit or lie down. Breathe deeply into your belly, expanding outward, not just upward.

• Exhale with engagement: As you exhale, gently engage your core and pelvic floor (like a lift, not a squeeze).

2. Strengthen Your Core & Pelvic Floor Together

Isolated Kegels aren’t enough. Focus on functional strength exercises that train your core and pelvic floor together. The key here is working with an expert to meet you at your starting point, and then appropriately increase dosage and difficulty as you can tolerate more load.

Best exercises for runners:

• Glute Bridges – Strengthens posterior chain while activating the pelvic floor.

• Dead Bugs – Improves core-pelvic floor coordination.

• Pallof Press – Trains core stability under tension.

• KB Halos – Builds core stability, key for runners.

3. Introduce Impact Gradually

Jumping straight back into running can have too much impact too soon. Before running, train your body to handle force with low-level plyometrics like:

• Marching in place

• Low pogo hops

• Jump rope (low impact)

• Skipping drills

Once you can tolerate these without symptoms, you’re ready to increase running volume.

4. Optimize Running Form for Pelvic Floor Health

Small adjustments to your form can reduce strain on the pelvic floor:

✔ Increase cadence – Aim for 170-180 steps per minute to decrease impact.
✔ Shorten your stride – Overstriding increases pelvic floor stress.
✔ Engage your core – Lightly engage abs while keeping breath controlled.

Real-Life Success Story

One of our clients, a postpartum mom and lifelong runner, came to MVMT Performance & Rehabilitation after leaking during every run. She was told by others to “just stop running,” but we rebuilt her pelvic floor function through breathwork, strength, and impact training.

Within 10 weeks, she was running symptom-free and hit a 5K PR.

Your body is capable of adaptation—you just need the right plan.

More blogs:
Green Bay Physical Therapists: Enhancing Performance and Preventing Injuries for Runners
Unleashing the Power of Out-of-Network Physical Therapy and Sports Medicine: A Game-Changer for Your Recovery
WHAT TO EXPECT FROM YOUR PELVIC FLOOR PHYSICAL THERAPY VISIT, POSTPARTUM
Comprehensive Guide to Postpartum and Pelvic Floor Physical Therapy in Green Bay
Sports Recovery and Resilience: Physical Therapy for Athletes in Green Bay

Long-Term Pelvic Floor Health for Runners

Even after symptoms improve, maintaining pelvic floor health is essential for long-term performance.

Tips to keep your pelvic floor strong:
✔ Strength train 2-3x per week – Focus on glutes, core, and single-leg work.
✔ Stay hydrated – Dehydration can worsen urinary symptoms.
✔ Manage intra-abdominal pressure – Avoid excessive breath-holding.
✔ Listen to your body – Gradually progress in running mileage.

Pelvic Floor Physical Therapy for Runners in Green Bay, WI

At MVMT Performance & Rehabilitation, we help runners overcome pelvic floor dysfunction and get back to running safely. Whether you’re dealing with prolapse, leaking, or core instability, we create personalized rehab plans to help you run stronger than ever.

Ready to get back to running?

Contact MVMT GB today to schedule an appointment with our expert Green Bay physical therapists. Discover how our injury prevention strategies can help you stay in the game and perform at your best.