Confession: I’ve never actually tried Kegels. And let’s just say I learned the hard way about the consequences of neglecting my pelvic floor muscles. As a busy mom of three, any attempt at jumping was a risky venture. A few bounces on the trampoline and I was reaching for a change of clothes. When a running injury forced me to seek alternatives, jumping rope seemed like the perfect solution. The benefits of jump rope are endless! However, embarrassing bladder leaks prevented me from jumping for more than a minute at a time. Despite the initial setbacks, I persevered, hoping that my pelvic floor would eventually “toughen up.” With my jumping zone strategically located near the bathroom, I persisted in my efforts. Months later, I was able to jump for 20 to 30 minutes without any leaks or interruptions. It appeared that jumping alone had strengthened my pelvic floor, a surprising result that left me wondering if this could be a viable option for those who aren’t fond of Kegels. So, how does the simple act of jumping prevent those unexpected leaks?
We turned to physical therapists for their expertise on why jumping is effective in building up the crucial pelvic floor muscles, and how you can navigate the challenges involved. Why are pelvic floor muscles prone to weakness? Your pelvic floor muscles serve as a vital support system for your bladder, uterus, and bowels. These muscles are responsible for holding in your pee when you’re not on the toilet—an essential function that is often taken for granted until these muscles start to weaken. Unfortunately, pelvic floor disorders are prevalent in women, with various factors contributing to weak pelvic floor muscles. These include:
– Pregnancy and childbirth, which can weaken the pelvic floor due to the weight of the baby during pregnancy and the stretching of muscles during childbirth.
– Menopause transition, which can lead to weakening of the pelvic floor muscles due to hormonal fluctuations.
– Ageing, which naturally causes muscles, including pelvic floor muscles, to weaken over time.
– Chronic constipation or straining during bowel movements, which can gradually weaken the pelvic floor muscles.
– Chronic coughing, which places excessive pressure on the pelvic floor muscles due to conditions like chronic bronchitis or asthma.
– Heavy lifting or high-impact activities, such as running or jumping, can strain the pelvic floor muscles if proper support techniques are not followed.
Pelvic floor disorders are associated with pelvic organ prolapse, loss of bowel control, and back injuries, with urinary incontinence being the most common complaint. So, why does jumping lead to leaks? In addition to supporting your bladder, what role does the pelvic floor play in urinary control? “The pelvic floor is part of a larger muscle system that includes the diaphragm, abdominal, and spinal muscles, known as the ‘core canister’,” explains Kandis Daroski. “Leakage can stem from weakness in the bottom part of this pressurized canister—the pelvic floor muscles. It can also result from issues in other parts of the canister—such as the diaphragm, abdominal, and spinal muscles. Weakness or tension in these areas can hinder the pelvic floor’s function, leading to bladder leakage and other pelvic health symptoms.” Essentially, improper support of organs causes increased pressure on the pelvic region, affecting the urinary sphincter’s ability to hold in urine. The gravitational force and impact of jumping can exacerbate this, causing embarrassing leaks to occur.
How does jumping actually help to strengthen pelvic floor muscles? While jumping may initially trigger urinary leaks, it can also activate and strengthen the pelvic floor muscles. “Research indicates that regular physical activity can enhance overall health, including the functionality of pelvic floor muscles,” says Jordan Miller. “Jumping helps to strengthen lower extremity muscles like the glutes and calves, which provide support…
