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Many women wonder if cycling is safe for the pelvic floor muscles. Here are some practical tips for you how to make cycling pelvic floor friendly.

How does cycling affect the pelvic floor muscles?

While cycling, your perineum is being constantly compressed. This increases the tension of the pelvic floor muscles and compresses the nerves and blood vessels. As a result, the blood flow is restricted and the pelvic floor muscles do not work properly. You may experience:

  • pain,
  • numbness of the perineum,
  • infections,
  • urinary incontinence,
  • sexual dysfunction

The primary mechanisms leading to these symptoms appear to be perineal compression of the pudendal nerve within Alcock’s canal and possible trauma.


Health benefits of cycling

Riding a bike has many benefits. It is a great way to keep yourself fit and healthy. In addition to that, it:

  • is a low impact exercise
  • is a combination of cardio training and lower body strengthening
  • can help manage weight
  • increases lung capacity
  • decreases resting heart rate
  • improves mood and sleep
  • is good for the brain

American research has proved that after six months of daily cycling, the hippocampus of people participating in the study increased by an average of 2%, and the ability to remember and solve tasks by about 15-20%,)

Before you get on a bike

If you have pelvic floor issues, it is important to know that :

  • during cycling there is a constant pressure on the pelvic floor muscles, which might cause issues with their relaxation (when you return from the cycle it is worthwhile to try and relax your pelvic floor). If you already have an overactive pelvic floor, you might want to consult it with your women`s health physiotherapist before starting cycling.
  • it might not be the best activity for women with vulvar varicosities (varicose veins that form at the vulva)
  • people sitting a lot during the day, e.g. at work for pelvic floor health, should choose a movement where they no longer sit 

5 Tips for healthy pelvic floor when cycling

Current evidence indicates that the type of saddle used, as well as the position of the rider, has more effect on resultant sexual dysfunction than simply participation in cycling. Here are some practical tips for you how to make cycling pelvic floor friendly.

woman riding white bicycle
Photo by luizph on Pexels.com

Choose wider saddle

Researchers observed that the narrower the seat (with cut-outs), the greater the pressure on the perineum

Raise handlebar

Your driving technique matters. The low position of the handlebar forces the torso tilt, increases forward pelvic tilt and increases the pressure on the perineum. Bike fitting is becoming an increasingly popular service. It consists of analysing your body shape (e.g. distance between sit bones) while riding a bike and selecting most appropriate height of the saddle or handlebar.

Increase time standing while cycling

This will reduce pressure on perineum and prevent pain

Limit the training distance and take sufficient pauses during the course of a vigorous bicycle riding

Relax your pelvic floor

Try pelvic floor muscle relaxation exercises to help you regenerate your muscles after intense physical activity. Additionally, I advise to use regenerative and analgesic therapeutic low level vibrations with the This will increase blood flow in the perineal blood vessels and make the tissue more elastic. Small vibrators like these ones Gaia Eco vibrator. Check out my blog post about other pelvic floor therapy products here Good vibrations! The Best Pelvic Floor Tension Products for Self-Treatment.

Pelvic floor relaxation is especially important if you already have an existing pelvic floor issues (vaginismus, vulvodynia, overactive pelvic floor as just a few examples). An individualised pelvic floor muscle training is ideal.

Good news is you do not have to give up the activities you love. You just need to know how to look after your pelvic floor to enjoy it!

You want to know more about training and pelvic floor?
Follow MNÁ Instagram profile https://www.instagram.com/p/Ci1r1FZgV8R/ to find out interesting facts and get pelvic health tips .

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