Your Vagina Needs Strength Training Too: Pelvic Health 101 | Kim Vopni
Apr 30, 2025
01:14:19
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Quick takeaways
Understanding pelvic floor health is essential for women, especially during strength training, to prevent issues like urinary incontinence.
Proper strength training techniques can improve pelvic floor function, countering the fear of leakage or prolapse often associated with heavy lifting.
Hormonal changes, particularly during menopause, significantly impact pelvic health, necessitating proactive management through education and potential hormone therapy.
Deep dives
Understanding Pelvic Floor Health
Pelvic floor health is crucial for women, particularly those engaged in strength training, as issues such as urinary incontinence can arise during physical activities. Exploring the causes of pelvic floor dysfunction is important for selecting the appropriate path to resolution. Factors influencing these issues include childbirth, improper posture during toilet use, and muscle tightness. A comprehensive understanding allows individuals to address their concerns proactively and effectively.
The Role of Strength Training
Strength training can greatly impact pelvic floor health, yet many women fear engaging in such exercises due to concerns about leakage or prolapse. The idea that lifting heavy weights will exacerbate pelvic floor dysfunction is a myth; instead, proper training can improve overall function. Emphasizing core strength and utilizing techniques such as pelvic tilts and bridge exercises can lead to enhanced control and strength in the pelvic area. Ultimately, an effective strength training regimen can alleviate symptoms and empower women to stay active.
Addressing Common Misconceptions
Many women are unaware that tight pelvic floor muscles can contribute to conditions like incontinence or prolapse. Incorrectly performed Kegel exercises, often recommended, can lead to further problems if they are done without proper guidance or understanding. It is essential to combine muscle relaxation techniques with strengthening exercises to ensure overall pelvic health. Additionally, many women stop exercising altogether due to fears surrounding their symptoms, highlighting the need for comprehensive education on pelvic health.
The Impact of Hormones and Aging
Hormonal changes, particularly during menopause, can significantly affect pelvic floor health, causing issues such as vaginal dryness and increased incontinence. Women may experience a greater need for hormonal support due to reduced estrogen levels, which can complicate pelvic health challenges and sexual function. Understanding the relationship between hormones and pelvic floor function emphasizes the importance of addressing these issues proactively. Access to hormone therapy and education can mitigate these effects, allowing women to maintain a healthy lifestyle.
The Importance of Comprehensive Care
Women experiencing pelvic floor dysfunction should seek a multi-faceted approach that includes pelvic floor therapy, education, and lifestyle changes. Emphasizing conservative care options like pelvic floor physical therapy and promoting awareness of the various treatments available is essential for effective management. This can include education on issues related to constipation, posture, and overall body mechanics that influence pelvic health. By addressing underlying causes and promoting healthy practices, women can prevent further complications and enhance their quality of life.
EP. 209 - In this episode, I’m joined by Kim Voss—better known as the Vagina Coach—and author of Your Pelvic Floor. As a personal trainer and restorative exercise specialist, Kim brings a wealth of knowledge about pelvic health, particularly for those navigating fitness, childbirth recovery, and aging.
We cover pelvic floor dysfunction, with a focus on urinary incontinence during strength training—something many experience but few talk about. Kim shares science-backed insights, practical tools, and empowering advice for anyone looking to build strength without sacrificing pelvic health.
Topics Discussed:
How can you prevent urinary incontinence during strength training?
What are the best exercises to strengthen your pelvic floor after childbirth?
Can pelvic floor therapy help with recurring UTIs and bladder issues?
What role does estrogen play in vaginal and pelvic floor health?
How does strength training impact pelvic floor dysfunction or vaginal prolapse?
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Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.
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