#83: Cultivating Pelvic Floor Awareness for Athletes - with Dr. Linsey Roth
- Clara O'Rourke
- Apr 1
- 4 min read
Many athletes and active individuals focus on strength, endurance, and mobility—but what about pelvic floor health? In this episode, I sit down with Dr. Lindsay Roth, a pelvic floor therapist and functional strength coach, to discuss how pelvic floor function impacts performance, recovery, and overall well-being.
Dr. Roth explains how the pelvic floor plays a critical role in core stability, injury prevention, and even breathing mechanics. We uncover common but often overlooked signs of pelvic floor dysfunction, why high-tone pelvic floors are prevalent among athletes, and why kegels might not be the answer. Plus, Dr. Roth shares practical techniques for improving pelvic floor function, from breathwork to mobility strategies.
What You’ll Learn in This Episode:
✅ How pelvic floor health affects strength, mobility, and performance
✅ Signs of pelvic floor dysfunction that many athletes miss
✅ Why high-tone (tight) pelvic floors are common in runners, lifters, and CrossFit athletes
✅ The connection between breathwork and pelvic floor function
✅ Simple strategies to support pelvic health daily
Listen to the episode now:
As a childbirth educator and host of The Mindful Womb Podcast, I’m always looking for ways to bring more awareness to topics that deeply impact our well-being. Recently, I had the pleasure of sitting down with Dr. Lindsay Roth, a pelvic floor therapist, and functional strength coach, to discuss the importance of pelvic floor health, particularly for athletes and active individuals.
Understanding the Pelvic Floor: More Than Just Muscles
Many people don’t realize how interconnected the pelvic floor is with the rest of the body. As Dr. Roth explained, the pelvis serves as the central point of support, connecting the upper and lower body. While many athletes are familiar with muscles like the piriformis and obturator, they may not realize that these muscles are part of the pelvic floor system.
The pelvic floor provides stability, power, and support for movement. When in balance, it enhances athletic performance and overall well-being. However, when it’s too tight or weak, it can lead to various dysfunctions.
Signs of Pelvic Floor Dysfunction in Active Individuals
Pelvic floor dysfunction doesn’t always manifest as obvious symptoms like incontinence. Some lesser-known indicators include:
Chronic lower back or hip pain
Digestive issues such as chronic constipation
Urinary urgency or difficulty fully emptying the bladder
Jaw tension or TMJ (tightness in the jaw is often linked to pelvic floor tightness)
Unexplained tension in the upper traps and shoulders
For athletes, these issues may not be immediately linked to pelvic health, but Dr. Roth emphasized the importance of checking in with the body and recognizing these subtle signals.
High-Tone Pelvic Floor: Why Athletes Are at Risk
Dr. Roth shared that she sees many patients with high-tone (tight) pelvic floors, particularly among powerlifters, runners, and CrossFit athletes. A tight pelvic floor can lead to pain, urinary urgency, and even decreased performance. Many people associate a strong pelvic floor with tightness and assume kegel exercises are the solution, but this isn’t always the case.
Instead, athletes often need to focus on relaxation techniques, diaphragmatic breathing, and mobility work rather than excessive strengthening. Learning to release and lengthen the pelvic floor is just as important as strengthening it.
Breathing and Bracing: The Key to Supporting Your Pelvic Floor
One of the most impactful changes athletes can make is improving their breathing mechanics during exercise. Proper breath control prevents excessive downward pressure on the pelvic floor.
Dr. Roth recommends exhaling during the exertion phase of an exercise. For example:
During squats or deadlifts: Exhale on the way up to avoid excessive pressure on the pelvic floor.
During running or jumping: Exhaling on impact helps engage core support more effectively.
Additionally, mindfulness practices like 360-degree breathing (diaphragmatic breathing that expands the ribs and belly) can improve pelvic floor awareness and function.
Daily Habits for Pelvic Floor Health
Beyond workouts, daily habits can also impact pelvic floor health. Some key takeaways from Dr. Roth include:
Avoid power peeing: Rushing to empty the bladder can lead to dysfunctional habits.
Change positions throughout the day: Sitting in one position for too long can create tightness.
Check for unconscious tension: Many people habitually clench their glutes or suck in their stomachs, unknowingly overworking their pelvic floor.
Building Mindfulness and Connection to the Pelvic Floor
Mindfulness plays a significant role in pelvic floor health. Dr. Roth encourages her patients to take just two minutes before bed to focus on diaphragmatic breathing. This simple practice can help downregulate the nervous system, release tension, and promote pelvic floor relaxation.
Prioritizing Pelvic Health for a Stronger Body
Pelvic floor therapy isn’t just for postpartum individuals or older adults—it’s for anyone with a pelvis. Whether you’re a competitive athlete, a casual gym-goer, or someone simply looking to improve overall well-being, prioritizing pelvic floor health can enhance performance, reduce pain, and improve quality of life.
To learn more, connect with Dr. Lindsay Roth on Instagram @Doc.Roth or visit Body Remedies in Andover, Massachusetts. Stay mindful, stay strong, and listen to your body!
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