This article was written in collaboration with Movement Sports Clinic, the official Medical Tent Partner of the Servus Calgary Marathon.
If you’re a woman who runs, you probably already know the importance of strong legs, a solid core, and good conditioning. But there’s one area that often gets overlooked: your pelvis. More than just a structural support; it plays a huge role in your running mechanics, stability, and injury prevention. For women, pelvic health can be even more crucial due to factors like pregnancy, hormonal changes, and unique anatomy.
From improving posture to preventing injuries, keeping your pelvis strong and stable is key to running efficiently and pain-free. Let’s break down why pelvic health matters, common issues women runners face, and how you can support your pelvis for better performance.
Why Your Pelvis is Key to Running Well
Your pelvis is the foundation of movement in your lower body. It supports your spine, stabilizes your core, and helps transfer force between your legs and upper body. When everything’s working well, your running feels smooth and strong. But if there’s weakness or imbalance, you might experience pain, poor posture, and a higher risk of injury.
Pelvic health is important for all genders, but for women specifically, pelvic health is influenced by things like pregnancy, childbirth, and hormonal shifts. Weak pelvic floor muscles, tight hip flexors, or misalignment can throw off your stride, making running harder than it needs to be.
Five Common Pelvic Health Issues for Women Who Run
1. Pelvic Floor Dysfunction
- Your pelvic floor muscles support your bladder, bowel, and (for women) the uterus. If they’re too weak or too tight, you might deal with issues like urinary incontinence, pelvic organ prolapse, or pain while running. This is especially common post-pregnancy, but it’s not just a postpartum issue—your pelvic floor is a key player in core stability, which directly impacts your running form and injury risk.
2. Tight Hip Flexors
- Running works your hip flexors hard, but if you spend a lot of time sitting or don’t stretch enough, they can get tight and overactive. This often leads to an anterior pelvic tilt, messing with your posture and putting strain on your lower back and knees. Women’s bodies are also more prone to muscle tightness due to hormonal shifts, so keeping those hip flexors both strong and flexible is key.
3. Pelvic Misalignment
- Imbalances or poor movement patterns can throw your pelvis out of alignment, causing discomfort in your hips, lower back, and knees. Since women naturally have a wider pelvis than men, they’re more prone to instability—so keeping everything in proper alignment is important for preventing injuries.
4. Pelvic Girdle Pain
- Common during and after pregnancy, pelvic girdle pain happens when there’s instability in the sacroiliac joints or other pelvic structures. It can make running uncomfortable and disrupt training. But even if you haven’t been pregnant, weak core muscles or misalignment can still lead to pelvic instability.
5. Weak Core Muscles
- Your core isn’t just about abs—it includes deep muscles that stabilize your pelvis. If these muscles are weak, your posture and movement efficiency suffer, increasing your risk of injury. Since women have a naturally wider pelvis, core strength is even more important for maintaining stability while running.
Five Ways to Strengthen and Support Your Pelvis
1. Train Your Pelvic Floor
- Pelvic floor exercises (like Kegels) help with stability and can prevent issues like incontinence. But it’s not just about squeezing—learning to properly contract and relax the muscles is key. If you’re unsure about your technique, a pelvic health physiotherapist can help.
2. Stretch and Strengthen Your Hips
- Incorporate hip flexor stretches and glute-strengthening exercises into your routine. Moves like lunges, pigeon pose, and hip bridges help keep your pelvis aligned and mobile. Strong glutes also play a big role in pelvic stability, reducing strain on other muscles.
3. Build Core Stability
- A strong core keeps your pelvis steady and supports good running form. Try exercises like planks, dead bugs, and bird dogs to engage the deep core muscles. Pilates and yoga are also great for improving both strength and flexibility.
4. Check Your Posture
- Running with a neutral pelvis helps prevent pain and discomfort. Avoid excessive forward-leaning or arching your back too much. Engage your core and focus on keeping an upright posture while running.
5. Get Professional Help
- If you’re dealing with persistent pelvic pain, incontinence, or alignment issues, a pelvic health physiotherapist can assess your movement, give you targeted exercises, and help correct imbalances so you can run stronger and more comfortably. Movement Sports Clinic provides a variety of services, including pelvic health physiotherapy, that could be a great step to explore.
The Bottom Line: A Stronger Pelvis for Stronger Running
For women who run, pelvic health isn’t just about comfort—it’s about running stronger, preventing injuries, and feeling good in the long run (pun intended). By prioritizing pelvic floor strength, flexibility, and alignment, you’ll improve your mechanics, reduce pain, and enjoy a smoother, more powerful stride. Take care of your pelvis, and it’ll take care of you on the road, trail, or track.
