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CrossFit and your pelvic floor

March 14, 2023 3 min read

CrossFit and your pelvic floor

CrossFit and your pelvic floor are two names you don’t often see together. But did you know this surprising combination, can actually really benefit each other? Crossfit is a global fitness phenomenon, with thousands of gyms and millions of followers worldwide. Founded in 2000 by Greg Glassman and Lauren Jenai, they developed a system that became more effective than traditional gym workouts. Eventually it evolved into what we now call Crossfit. 

But what is CrossFit?

Crossfit is a high-intensity fitness program that involves a combination of weightlifting, gymnastics, and cardio exercises. The type of people who practice Crossfit is very widespread, including all ages, fitness level and background. However it generally mostly appeals to individuals looking for a challenging and rewarding workout that is focused on functional fitness. No problem jumping back into the boat after a dip in the sea or lifting that heavy box that was just delivered. Overall it helps individuals:

  1. Increase muscle mass: Strength training can be great way for women increase their muscle mass, helping them become stronger and more toned.
  2. Boosts metabolism: Strength training can also boost metabolism, which means women can burn more calories at rest.
  3. Improves bone density: Strength training can improve bone density, which is especially important for women as they age and are at a higher risk for osteoporosis.
  4. Mood enhancing: Strength training has been shown to enhance mood and reduce symptoms of depression and anxiety.
  5. Reduces risk of injury: Strength training can help reduce the risk of injury by strengthening muscles and joints.
  6. Enhances physical performance: Strength training can enhance physical performance in a variety of activities, from running to lifting heavy objects.
  7. Increases confidence: By improving overall fitness, naturally it can increase confidence and self esteem as women become stronger.

And when it comes to pelvic floor health, strength training can be particularly beneficial, to recover overall wellbeing and life enjoyment. The pelvic floor is a group of muscles and tissues supporting the organs in the pelvic area, such as the bladder, uterus and rectum. When the pelvic floor muscles are damaged, it can lead to:

  1. Incontinence: A weakened pelvic floor can lead to incontinence (urinary or fecal), significantly affecting a persons quality of life. But you can do something about that! Like train your pelvic floor muscles with Carin.
  2. Sexual function: The pelvic floor plays a critical role in sexual function, and weak or damaged pelvic floor muscles can lead to pain during sex, decreased libido or difficulty achieving orgasm.
  3. Pelvic pain: Pelvic floor dysfunction can cause chronic pain in the pelvic, lower back or hips, making it difficult to perform daily activities.
  4. Pregnancy and childbirth: The pelvic floor is under significant strain during pregnancy and childbirth, and damage to these muscles can lead to complications such as prolapse, incontinence and pelvic pain.

Therefore strength training in combination with kegel training can be particularly beneficial for the pelvic floor. By strengthening the pelvic floor muscles, women could improve continence, reduce the risk of pelvic organ prolapse and enhance sexual function. The Carin appis an example of a pelvic floor strengthening program combining exercises that can help strengthen your pelvic floor muscles and regain your overall wellbeing. Exercises can be combined with strength training and include kegels, bridges, squats and pilates exercises.

Some potential benefits of Crossfit for the pelvic floor include:

  • Improved core strength: Crossfit exercises often engage the core muscles, which can help strengthen the pelvic floor.
  • Increased cardiovascular fitness: Crossfit workouts typically involve high intensity interval training, which can improve overall cardiovascular health and circulation in the pelvic area.
  • Reduced risk of pelvic floor disorders: Regular exercise (including crossfit) may help reduce the risk of pelvic floor disorders such as urinary incontinence, pelvic organ prolapse and sexual dysfunction.

However, its important to note that Crossfit, like any form of exercise should be approached with caution. Likewise not all strength training exercises are appropriate for individuals with pelvic floor dysfunction. Certain exercises, such as heavy lifting and high-impact activities, can put undue stress on the pelvic floor and exacerbate existing issues. Therefore, it is important to work with a qualified fitness professional or physical therapist who can design a safe and effective strength training program tailored to your individual needs, fitness and goals. Over exertion or improper form can increase the risk of injury, including the pelvic floor.

Have you ever tried Crossfit? Has it helped strengthen your pelvic floor?

 

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