High-impact training, like boxing, is amazing for your cardiovascular health, strength, and confidence—but it can sometimes take a hidden toll: your pelvic floor.
The pelvic floor is a group of muscles, ligaments, and connective tissues that support your bladder, uterus, and bowel. When these muscles are weak or overworked, it can lead to pelvic floor dysfunction (PFD)—a condition affecting many active women, often unnoticed until symptoms arise.
How High-Impact Training Affects the Pelvic Floor
Every jump, punch, or fast movement in boxing increases intra-abdominal pressure. Over time, this pressure can strain the pelvic floor, leading to issues like:
- Urinary leakage during high-impact exercises
- Pelvic heaviness or discomfort
- Lower back pain
- Reduced core stability
Even elite athletes can experience this—strength and endurance don’t automatically protect the pelvic floor.
Signs You Might Have Pelvic Floor Dysfunction
- Accidental leakage when jumping, running, or laughing
- Difficulty controlling bowel movements
- Pain during workouts or intercourse
- Feeling of heaviness or pressure in the pelvic area
Recognizing symptoms early can prevent worsening and help maintain performance in the ring.
Strengthening Your Pelvic Floor
Strengthening your pelvic floor is key to reducing dysfunction and improving overall athletic performance. Here are some strategies:
- Kegels (Pelvic Floor Contractions)
- Contract your pelvic floor muscles (like stopping urine mid-flow).
- Hold for 5–10 seconds, then release.
- Repeat 10–15 times, 2–3 times per day.
- Integrate Core Stability
- Exercises like dead bugs, planks, and bird dogs help support the pelvic floor by strengthening surrounding muscles.
- Hip and Glute Activation
- Glutes and hips stabilize the pelvis and reduce strain on the pelvic floor. Try glute bridges, squats, and clamshells.
- Low-Impact Conditioning
- Incorporate boxing drills that reduce repetitive high-impact stress, like shadowboxing, bag work, or resistance training.
- Professional Guidance
- A pelvic floor physiotherapist can assess, create a personalised strengthening plan, and guide safe return to high-impact training.
Key Takeaway
Your pelvic floor is the foundation of your core strength and athletic performance. Ignoring it can lead to discomfort and setbacks, but with proper attention, exercises, and training adjustments, you can protect your body while continuing to hit hard in the ring.