Running is a favoured exercise choice for many, with over 10.5 million enthusiasts in Britain. However, for female runners, pelvic floor health, including challenges like stress urinary incontinence, plays a crucial role in maintaining performance. In the Winter edition of Women's Running, physiotherapist Emma Brockwell emphasizes the importance of prevention through strengthening the pelvic floor muscles, endorsing methods like Kegel exercises and tools such as Kegel8 electronic toners

"It's best to start practising pelvic-floor exercises whilst sitting or lying down, progressing to standing as these get easier, advises Brockwell. 'To do them, squeeze and lift the muscles around your back and front passage and try to hold this contraction for 10 seconds before relaxing them for three to four seconds (this rest period is vital).

"'Repeat this 'squeeze and lift' up to 10 times. Next perform up to 10 fast reps, squeezing your front and back passage quickly, slowly releasing, waiting three or for seconds and then repeating. Aim to do a set of 10 10-seconds reps and 10 fast reps three times a day'.

"Gadgets such as [...] Kegel8 (available online) are also useful tools that can help improve your pelvic floor strength."

Kegel8 Ultra 20 V2 Electronic Pelvic Toner

 

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