Pelvic Floor Dysfunction in Women

Challenges with pelvic floor health are a struggle for many women across the UK. Despite affecting up to 30% of the female population, they remain a topic not widely spoken about, leaving millions of women suffering in silence.

At Beyond Walls, we believe no woman should feel held back from training or everyday life due to pelvic health issues. This blog explores the impact of pelvic floor injuries, how they affect women's confidence, fitness and well-being, and how we can help you train safely and feel strong again.

The Reality: How Many Women Are Affected?

Pelvic floor dysfunction is far more common than people realise. In the UK:

• Two-thirds of women will experience at least one symptom of pelvic dysfunction in their lifetime.
• 1 in 3 women experience urinary incontinence (leakage during everyday activities or exercise).
• 1 in 10 women experience symptoms of prolapse.

Despite these high numbers, 3 out of 4 women who are affected don't seek help, either due to embarrassment, misinformation, or the belief that these issues are a "normal" part of ageing, pregnancy, or menopause. Sadly, 46% of women affected by pelvic health issues will stop all exercise due to their symptoms, often before ever accessing a specialist.

The truth: pelvic floor dysfunction is common, but it is NOT normal. Very often it can be significantly improved with the right approach from the right people.

What Counts as a Pelvic Floor / Health Issue?

The pelvic floor is a group of muscles critical in supporting the bladder, bowel and reproductive organs. When these muscles are weakened, overstretched or too tight, they can contribute to a range of issues, including:

• **Urinary Incontinence** — leaking when coughing, sneezing, running or lifting weights, or a sudden increased urge to use the bathroom.
• **Pelvic Organ Prolapse** — when one or more of the pelvic organs slips down from its normal position, causing a feeling of heaviness or bulging in the vagina and other symptoms.
• **Pelvic Pain & Chronic Discomfort** — often linked to tight or overactive pelvic floor muscles, or misalignment in the pelvis.
• **Pain During Sex** — often due to muscle tightness or scar tissue from trauma sustained during childbirth (perineal tears or an episiotomy).

There are other causes of pelvic health issues including pre-existing medical conditions, lifestyle or genetic factors. These issues don't just affect training — they can impact a woman's confidence, self-esteem and daily quality of life.

How Pelvic Floor Injuries Affect Training & Fitness

For women who love CrossFit, HYROX, running or weightlifting, pelvic floor issues can feel like a huge setback. Many experience:

• Leaking during high-impact movements (jump rope, running, box jumps).
• Discomfort, pain or a feeling of increased abdominal pressure when performing core exercises.
• Worsening symptoms over time if they continue training without modifications.

Some women scale back their workouts or stop training completely — but this doesn't have to be the case. With the right guidance, you can train safely while strengthening your pelvic floor.

Why Ignoring Symptoms Can Make Things Worse

One of the biggest mistakes women make when dealing with pelvic floor issues is "training through" pain, discomfort or leaking. This approach can be counterproductive and actually worsen the issue.

• **Leaking during workouts** is a sign that your pelvic floor is under excessive pressure. Ignoring this and continuing high-impact or heavy-load movements can lead to further weakening of these muscles.
• **Persistent discomfort or pain** is your body's way of signalling that something is not functioning correctly. If left unaddressed, this can cause long-term dysfunction, chronic pain or prolapse.
• **Overcompensating with other muscles** (such as the core or glutes) to push through pelvic floor dysfunction can lead to secondary injuries, including back pain, hip instability and postural imbalances.

What Should You Do Instead?

If you're experiencing symptoms, the best approach is to adjust your training and seek support. Our coaches can help you scale movements and provide alternatives, but in some cases, the best course of action will be specialist medical support. While modifications in the gym can help, persistent symptoms often require expert intervention from a specially trained pelvic health physiotherapist. There are many local private providers, or you can often be referred to one via your GP.

The Beyond Walls Approach

At Beyond Walls, we are committed to breaking the stigma and ensuring that women feel strong, supported and confident in their training.

1. Safe & Effective Scaling

We provide individualised scaling options for movements that challenge pelvic floor function. This includes:

• Modifications for high-impact exercises (e.g. step-ups instead of box jumps).
• Pelvic floor-friendly core exercises (e.g. dead bugs instead of crunches).
• Effective breathing techniques for lifting safely.

2. Specialist Resources & Support

Coaching modifications are extremely important, but for rehabilitation of the cause of the issue you may benefit from specialist medical input. That's why we have resources available to help our members seek expert care when needed:

• We can recommend trusted pelvic health physiotherapists.
• We can help you find multi-professional local specialists who can assess and treat your condition.
• We actively encourage women to seek professional help if symptoms persist — because no one should have to struggle in silence.

3. Community & Awareness

We actively talk about pelvic health so that no woman feels embarrassed or alone. Our coaching team:

• Views pelvic floor issues as an injury that deserves the same attention as any other.
• Discusses pelvic floor considerations in class.
• Uses positive and empowering language.
• Encourages members to scale for safety and seek specialist care when needed.
• Creates a judgement-free environment where questions about pelvic health are welcome.

You're Not Alone — And You Shouldn't Have to Train in Fear

Pelvic floor issues shouldn't stop you from doing what you love. Whether you're postpartum, dealing with menopause, or simply noticing symptoms, there are ways to train effectively while protecting your body.

At Beyond Walls, we're here to empower women, not limit them. You deserve to feel strong, capable and in control of your body — let's work together to make that happen.

If you're experiencing pelvic floor issues or have any questions, speak to one of our coaches. We're here to help.