Why Do I Have Pelvic Pain After Exercising?
One of the most frustrating things about exercising is that doing something good for your body can sometimes result in soreness, discomfort, and pain afterwards — and sometimes that includes pelvic pain. If you’re wondering why you have pelvic pain after exercising, read on to discover four possible causes.
By MikeSaran / Shutterstock.com
Possible Causes of Pelvic Pain After Exercising
If you’re wondering why you have pelvic pain after exercising, here are four possible culprits:
- Over-exercising: Strains and other issues caused by pushing your body too hard are often the cause of pelvic pain after exercising. High intensity workouts such as plyometrics, fast runs, and interval training put a lot of stress on your body and can lead to discomfort and pain, including in the pelvic region. This is especially true if the workout uses your lower body a lot, such as a cycling workout or a kickboxing routine. Try not to push yourself too hard with workouts, and if you notice your pelvic area getting fatigued, then back off the intensity.
- Side stitches and muscle cramps: Pretty much anyone who has exercised for any length of time has experienced a side stitch or muscle cramp at one time or another. These pains usually come on quite suddenly and can be quite acute, but they often subside within minutes of stopping the activity. These side stitches are usually triggered by eating or drinking right before intense exercise, so eat any snacks at least one hour before exercise and don’t chug too much water beforehand (but don’t get dehydrated either!).
- Gastrointestinal distress: Exercise diverts your body’s energy away from your digestive tract, so it can temporarily upset your stomach and bowel movements, especially if you eat close to the beginning of your workout. Besides cramps and pelvic pain, symptoms can include gas, bloating, burping, and even nausea. Again, try not to eat and drink too much right before your workout. Instead, stay hydrated throughout the day prior to exercising and take breaks for small water sips during your workout to ensure that you aren’t getting dehydrated, which can worsen symptoms.
- Menstrual cramps and endometriosis: Menstrual cramps are a common cause of pelvic pain for women, and exercise can make it worse. Certain kinds of gentle exercise, such as stretching and yoga, can help relieve this pain, while other types can make it worse. Endometriosis can lead to pain after exercising as well. Doing lighter exercises while you’re having a painful flare-up or cramps can keep it from getting any worse.
If your pelvic pain during exercise happens really frequently or is very painful, talk to your doctor so you can get expert help on determining the cause and putting together a treatment plan.
By Albina Gavrilovic / Shutterstock.com
Exercises for the Pelvic Area
Your doctor may actually recommend various kinds of pelvic floor exercises to help you strengthen or relax the pelvic area, depending on what exactly is causing your symptoms. Probably the most well-known exercise is Kegels, which involves squeezing your pelvic floor muscles. If you have trouble contracting the right muscles, or what to do to increase the intensity of the exercises, you can purchase Kegel balls in various sizes and weights to suit your needs. Your doctor might also recommend another type of exercise called a pelvic tilt (learn how to do a pelvic tilt here).
Browse Our Collection of Kegel Balls and Products
Kegels and pelvic tilts are great if you need to strengthen your pelvic muscles, but, in some cases, these muscles are too tight and actually need help relaxing. Different pelvic floor therapy techniques, such as using a pelvic wand or vaginal dilators, may be recommended instead. Your doctor might also recommend doing pelvic floor breathing to help you get in touch with those muscles and work on relaxing them while you are at home.
By Kostiantyn Voitenko / Shutterstock.com
To learn more about pelvic floor health, check out our blog, which is full of helpful information about all things women’s health. We also have a community forum where you can connect with other people going through the same health issues and life phases as you. We also offer a selection of pelvic health products, including Kegel balls, at our online store. Order more than $40 of products and get them shipped straight to your door in discreet packaging.
Learn More About Our Story Here