Episode 28: Beyond Kegels: Why the Pelvic Floor is an Athlete’s Ultimate Force Absorber with Dr. Rachel Selman
Summary
If you are a woman who runs, lifts weights, or loves staying active, ignoring your lower core might actually be holding your performance back. Studies show that athletes are far more likely to experience pelvic health conditions than non-athletes, yet the traditional fitness world completely ignores how childbirth and anatomy impact daily activity, lifting and running.
In this episode we sit down with Dr. Rachel Selman—a performance sport scientist, orthopedic and pelvic physical therapist, and author of the upcoming book Floor It. Dr. Selman shares how the pelvic floor is a critical force absorber for your body, how to move beyond basic kegels into contraction and lengthening, and how to integrate pelvic floor training into your everyday routine.
Tune in for actionable self-assessments, tips for runners and lifters, and advice on how to stop settling for industry noise like leaks and pelvic pain. Your pelvic floor is your ultimate foundation—let's learn how to make it functional for performance and life.
Takeaways
Pelvic Floor Importance: Understanding the pelvic floor's role beyond pregnancy, impacting both men and women in athletic performance and daily activities.
Common Issues: Awareness of injuries linked to pelvic floor dysfunction, such as leaks, prolapse, and tendinopathies.
Practical Exercises: Incorporating pelvic floor exercises into routines, focusing on contracting and relaxing techniques.
Hormonal Impact: Recognizing how hormone changes, especially during menopause, affect tendon health.
Effective Treatments: Caution against ineffective treatments like electrical stimulation chairs, emphasizing personalized pelvic PT.
Chapters
03:05 - Personal journey of Dr. Selman into pelvic health and postpartum experiences
07:39 - Anatomy and function of the pelvic floor: muscles, hammock, and pressure management
08:48 - Common injuries associated with pelvic floor dysfunction in women
10:39 - The impact of hormone fluctuations on tendon health and systemic issues
16:01 - Strengthening tendons through loaded isometrics and hormonal considerations
19:50 - Practical at-home self-assessment for pelvic floor awareness
20:42 - Incorporating pelvic floor considerations into exercises like deadlifts and running
23:14 - The importance of personalized pelvic PT and finding performance-minded specialists
25:53 - The value of breath work and pelvic floor exercises during training
32:21 - Coordinating pelvic floor contractions with deadlifts for injury prevention
36:13 - Running cues: posture, cadence, hills, and managing pressure
39:50 - Using pelvic floor weights and avoiding ineffective treatments like ETEM chairs
45:34 - Final tips: integrating pelvic health into athletic goals and recovery
Resources
Floor It: The Pelvic Floor Guide for Athletes (Pre-order now for October 6th release)