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Running Mechanics and Pelvic Floor Health | Image Courtesy of Dulcey Lima via Unsplash
Running Mechanics and Pelvic Floor Health | Image Courtesy of Dulcey Lima via Unsplash

Did You Know That Proper Footwear Can Improve Your Running Mechanics and Pelvic Floor Health?

How Do My Feet Impact My Pelvic Floor When I Run?

If you are a runner, you tend to look for ways to improve your running. If you’re thinking about starting up or returning to running, it can feel intimidating particularly if you have any symptoms related to pelvic floor dysfunction. This only complicates an exercise that, on the surface, seems fairly straight forward. There are some studies that have looked at how your feet can play a part in your pelvic floor muscle function while you run. And if you are looking to return to running postpartum, read on and also check out this article by one of our pelvic floor physical therapists.

Stress urinary incontinence (SUI) is defined as the involuntary leakage of urine with activities that raise intra-abdominal pressure. These activities can include sneezing, coughing, laughing, and various forms of exercise. The prevalence of SUI in postpartum women is 20%, but in postpartum female athletes can be as high as 36% (Steimling et.al). For some, more vigorous exercise, like running, is the only thing that triggers incontinence despite pelvic floor muscle training. 

When it comes to shoes, people lean towards one of two camps. In one camp, people feel traditional shoes are supportive and cushioned to protect the foot and increase performance. On the other side, people who like minimalist shoes that mimic being barefoot believe that the body will adapt naturally to the forces of running with fewer of these advancements.

Footwear and Running Mechanics 

Footwear Choices for Running 

Compared to traditional shoes, minimalist shoes are made with less cushion, less or no drop (amount of heel raise compared to toe raise), and are lighter in weight. In a recent study, women running in minimalist shoes have been shown to have more EMG activity of the pelvic floor muscle particularly at higher speeds of 5.6mph (10.7 minute miles) and 6.8mph (8.8 minute miles). Therefore, this seems to show that with less cushion in the shoe, the pelvic floor activates more.

Aside from shoe type, a solution was found in a case study of a woman who no longer had incontinence with sneezing and coughing but only while running. Having her soften her landing to make less noise decreased the ground reaction forces and resolved the residual urinary incontinence she had with running. Decreasing the amount of ground reaction forces by voluntarily changing running dynamics can affect symptoms. Changing your cadence (how many steps per minute you take), changing how your foot strikes the ground and changing the vertical oscillation (how much you “bounce” when you run) can alter ground reaction forces. (Steimling et.al)

The question is: Does success occur by creating the demand to counter ground reaction forces (as with minimalist shoes) OR by minimizing the effects of ground reaction forces on the pelvic floor by changing your running mechanics? 

Research continues to investigate the link between the feet and pelvic floor muscles. There is significant research studying the stimulation of the tibial nerve (which partially provides motor and sensation functions to the lower leg) to treat bladder dysfunction as well as links found between foot position or muscle tightness and the pelvic floor.  (Lee et.al., Bhide et.al.)

If you are having trouble finding a solution on your own, our physical therapists can help assess your specific orthopedic and pelvic floor issues to help you determine what may address your specific situation best to get you back to exercise and a more healthy, happy YOU! 



  1. García-Arrabe, M., García-Fernández, P., Ruiz-Ruiz, B. et al. Effects of minimalist shoes on pelvic floor activity in nulliparous women during running at different velocities: a randomized cross-over clinical trial. Sci Rep 12, 21218 (2022). https://doi.org/10.1038/s41598-022-25344-6
  2. Steimling, Michael PT, DPT1; Roberto, Michael PT, DPT2; Steimling, Melinda PT, DPT3. Running Gait Retraining in the Management of a Multiparous Runner With Chronic Stress Urinary Incontinence: A Case Study. Journal of Women's & Pelvic Health Physical Therapy 47(2):p 114-121, April/June 2023. | DOI: 10.1097/JWH.0000000000000265  
  3. Lee K. Activation of Pelvic Floor Muscle During Ankle Posture Change on the Basis of a Three-Dimensional Motion Analysis System. Med Sci Monit. 2018 Oct 10;24:7223-7230. doi: 10.12659/MSM.912689. PMID: 30301876; PMCID: PMC6192454. 
  4. Bhide AA, Tailor V, Fernando R, Khullar V, Digesu GA. Posterior tibial nerve stimulation for overactive bladder-techniques and efficacy. Int Urogynecol J. 2020 May;31(5):865-870. doi: 10.1007/s00192-019-04186-3. Epub 2019 Dec 18. PMID: 31853597; PMCID: PMC7210232.

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"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

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As someone who suffered the debilitating physical and emotional effects of vaginismus (as well as a complicated history of back injuries) for more than 15 years, I thought a "normal" life was just a fantasy. Then I found Heather.

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A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

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My last appointment with Heather was over 6 years ago but I still think of her every day. I don’t take for granted that I can easily get out of bed, care for my two active and busy young boys, run, play tennis, clean my house, or sit at a desk for several hours at a time. None of these tasks were easy for me before meeting Heather. Eight years ago my car was struck from behind by a tractor trailer that was estimated to have been speeding. I spent 3 years working with different PTs and Drs trying to heal and move on with my life. When I became pregnant and the hormone relaxin that “relaxes” all the joints of the body and the additional weight gain erased all my progress and I was suddenly in a lot of pain again. My OB sent me to Heather for one last try.

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Testimonial by Ann V.

I wish i could give this place 10 stars!! 
I have been suffering from vaginismus for 5 years and never found the cure to it. I had seen an ob/gyn and he diagnosed me with vaginismus and told me i needed a surgery to cure my condition, which i refused to do. He also referred me to a PT that he works with, i had given them multiple calls and they never responded back to me, so i started searching yelp for another PT. I am SO HAPPY I found Heather's office! I was working with Laureen, and with her guidance and techniques i was able to be cured from vaginismus in only 2 1/2 short months!!! I couldn't believe how quickly their program worked for me! I am forever grateful and thankful from Heather, and Laureen! They are the absolute best at what they do!

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Testimonial by J.B.

My husband and I were having problems with painful intercourse. My therapist recommended that I go and get a pelvic floor evaluation from a physical therapist. Having never been treated by a physical therapist, I wondered how this really was going to help me. My husband who is a physician was very supportive and agreed that a PT evaluation would be a great idea. So i made the appointment and was blown away by what I learned. I had no idea that pelvic floor muscles could get tight and have trigger points just like any other muscle in the body. I'm a massage therapist and very familiar with tight muscles, and this new thought really amazed me. Heather's program to help relax and strengthen these muscles made such a difference. I can say that I am 100% pain free during intercourse now. Yippee! Going to the PT appointments and doing the at-home exercises was definitely a discipline, but it's 100% worth it! The rewards are amazing.

-- J.B.

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