If you leak a little when you sneeze, feel heaviness in your pelvis at the end of the day, or tense up with pain during intimacy, pelvic floor physical therapy can feel like a confusing mystery. You might even wonder if this is just “normal” after childbirth, getting older, or staying active.
It is not. These symptoms are common, but they are not something you simply have to accept for the rest of your life.
Your pelvic floor is a group of muscles that support your bladder, bowel, and reproductive organs, and it also helps your core stay stable when you move, lift, and breathe. When those muscles are too tight, too weak, or not coordinating well, you feel it in very real ways in your daily life.
At Up and Running Physical Therapy, pelvic health is treated with respect, clear education, and a structured plan. Instead of handing out a generic sheet of “just do Kegels,” care looks at how your whole body moves, how you breathe, and how your pelvic floor fits into the bigger picture.
This guide walks through what pelvic floor physical therapy actually is, who it helps, and what you can expect in a session. As you read, it will be clear that these issues are common, but you do not have to just live with them.
Understanding Pelvic Floor Physical Therapy
Pelvic floor physical therapy focuses on the muscles, joints, nerves, and connective tissues in your pelvis and core. The goal is to help those areas work together so you can live, move, and function without leaking, heaviness, or pain.
Your pelvic floor sits like a supportive hammock at the base of your pelvis. It supports important structures, including your:
- Bladder
- Uterus
- Rectum
- Pelvic joints and ligaments
These muscles play a big role in daily function. They help you:
- Control bladder and bowel function
- Support healthy sexual function
- Stabilize your spine and hips
- Manage pressure when you cough, lift, laugh, or run
Pelvic floor physical therapy examines how these muscles coordinate with your breathing, your deep core, and your hips. The focus stays on your whole body, not just a single tight or weak muscle.
How The Pelvic Floor Affects Your Active Life
When your pelvic floor works well, it stays in the background and you rarely notice it. You walk, lift, travel, or play with your kids and everything feels supported and steady.
When the pelvic floor is not doing its job, symptoms often show up in very specific ways. You might notice:
- Leaking when you sneeze, run, jump, cough, or lift something heavy
- Pelvic pressure or heaviness after standing or walking for a while
- A sensation that “something is falling out” in the vaginal area
- Trouble starting or stopping your urine stream
- Pain with penetration, sexual activity, tampons, or pelvic exams
- Deep ache or throbbing in the pelvic region after a busy day
Because the pelvic floor is part of your core system, problems there often affect other areas. It can contribute to:
- Low back pain that keeps returning even with stretching
- Hip or groin pain that never fully clears up
- Tailbone pain after sitting or after a fall
- A feeling of disconnect in your abs, especially after pregnancy or abdominal surgery
Pelvic floor physical therapy retrains this system so it can handle daily demands. That might mean walking the foothills, working a full shift, gardening, or simply getting through errands without worrying about leaks or urgency.
Common Pelvic Floor Problems In Active And Postpartum Women
Pelvic floor problems are often linked only to early postpartum or to very old age. In real life, they can show up at many stages, particularly if you live an active lifestyle or have gone through pregnancy.
Some of the most common issues include:
Urinary leakage
- Small drips when you cough, sneeze, laugh, jump, or run
- Strong sudden urges where the bathroom feels too far away
Pelvic organ prolapse
- A feeling of heaviness, bulging, or dragging in the vagina
- Symptoms that increase after long periods of standing, lifting, or walking
Painful sex or pelvic pain
- Sharp, burning, or pinching pain with penetration
- Deep ache in the pelvis after intimacy or a gynecological exam
Postpartum core and diastasis concerns
- A doming or bulging down the midline of your abs
- A sense of weakness or lack of support in the middle when you roll, sit up, or lift
Tailbone, hip, or low back pain linked to the pelvic floor
- Pain when you sit for too long, especially on firm chairs or hard surfaces
- Pain with transitions such as standing up, getting out of the car, or rolling in bed
These symptoms can show up:
- Immediately after childbirth
- Months after your six week check when you try to become more active
- Years later when hormones shift or you increase your exercise level
Pelvic floor physical therapy offers a way to understand why these problems appear and how to address them. The focus stays on education, body awareness, and specific strategies that change how your pelvic floor and core work together.
Who Can Benefit Most From Pelvic Floor Physical Therapy
Pelvic floor physical therapy is not only for women who just had a baby, and it is not reserved for a particular age group. If your pelvis or core does not feel right, there is a good chance this type of care can help.
People who often benefit include:
- Postpartum women, whether weeks or many years after birth
- Active adults who notice leakage, urgency, or heaviness during workouts
- Runners who feel leaking or pressure on longer runs or hills
- Climbers, lifters, or weekend warriors who feel deep pelvic or groin discomfort
- Aging women who want steady balance, bladder confidence, and strong mobility
Many individuals feel surprised when they learn how treatable these issues are. It is never too late to address pelvic floor concerns, even if you first noticed them years ago.
A simple, low pressure conversation can be a powerful first step toward better pelvic health.
Up and Running Physical Therapy offers a Free Discovery Call with a Doctor of Physical Therapy to discuss your symptoms, your goals, and what a personalized plan could look like.
There is no obligation, only a chance to get clear information and see whether pelvic floor physical therapy fits your needs. To get started, call our team at (970) 500 3427
You deserve to feel strong, supported, and in control of your pelvic health.
What To Expect From A Pelvic Floor Physical Therapy Session
The idea of pelvic floor care can feel personal and even a little intimidating. Understanding what happens in a session helps lower that stress and gives you more control over the process.
A first visit usually begins with a detailed conversation. Your therapist will ask about:
- Your main symptoms and when they show up
- Pregnancy and birth history, if that applies to you
- Medical history, surgeries, and any related pain issues
- What a typical day looks like, including movement, work, and childcare or hobbies
- What you most want to change, such as less leaking, less heaviness, or more comfort with intimacy
After the conversation, the physical part of the exam often includes:
- Looking at posture and how you breathe during rest and movement
- Checking hip, glute, and abdominal strength
- Observing how you squat, bend, and lift light weight
You may also choose to have an internal pelvic floor exam. This is always consent based and happens in a private room, with your comfort guiding each step.
An internal exam helps the therapist:
- Feel which muscles are tight, weak, or in spasm
- Check how well you can relax and contract the pelvic floor
- See how the pelvic floor responds when you cough or bear down
If you do not feel ready for an internal exam, that choice is respected. Care can begin with external assessment, education, and gentle exercises, and you can revisit the option when you feel more comfortable.
Inside A Personalized Treatment Plan
No two pelvic floors are exactly the same, so a generic plan rarely addresses everything that is going on. A good pelvic plan looks at your specific symptoms, your movement patterns, and your goals.
A therapist will assess:
- Which muscles need more strength or endurance
- Which muscles need more relaxation and softness
- How well your pelvic floor and diaphragm coordinate when you breathe
- How your hips, back, and core behave during everyday movements
Instead of only telling you to “do Kegels,” treatment may include:
Breath work
- Learning how your ribcage, diaphragm, and pelvic floor move together
- Using breath to reduce pressure and help muscles relax and engage effectively
Pelvic floor coordination drills
- Gentle contractions and releases in different positions such as lying down, sitting, or standing
- Timing these motions with breathing and functional movements
Core and hip strengthening
- Targeted work for deep abdominals and glute muscles
- Exercises that mimic real life tasks like lifting a toddler, carrying groceries, or getting up from the floor
Movement retraining
- Practicing how to bend, squat, and lift without bearing down into the pelvic floor
- Modifying daily tasks to reduce strain while the muscles adapt and grow stronger
Lifestyle and habit changes
- Improving bathroom habits and fluid timing
- Strategies to manage constipation and reduce straining on the toilet
Treatment should progress as your strength and control improve. The goal is not to keep you stuck in tiny, isolated drills, but to prepare your pelvic floor and core to handle real life demands with confidence.
The 3 Step Recovery Method For Pelvic Health
Up and Running Physical Therapy uses a clear, three stage approach to pelvic floor care. This method keeps your care focused, measurable, and aligned with your long term goals.
Step 1: Relieve
The first step focuses on calming things down. Pain, pressure, irritation, and high muscle tension often need attention before strength work feels successful.
Relief focused care may include:
- Gentle manual therapy to help tight or tender muscles relax
- Breath practice that reduces gripping and tension in the pelvic floor
- Supported positions that take pressure off the pelvis
- Simple bathroom and bowel strategies that reduce straining and urgency
During this stage, awareness becomes a major goal. Many people have spent years clenching or bracing without realizing it, so learning the difference between tension and relaxation in the pelvis is powerful.
Step 2: Restore
Once symptoms begin to settle, the next step is to restore strength, endurance, and coordination. Pelvic floor muscles act like any other muscles in your body and respond to progressive training.
Restore focused work often includes:
Progressive pelvic floor training
- Contracting and relaxing through a full range, with control
- Gradually increasing hold time and repetitions
Core and hip integration
- Adding specific exercises for deep abdominals and glute muscles
- Linking pelvic floor activation to functional movements like rolling, standing, and lifting
Pressure management
- Practicing how to breathe and brace when you cough, lift, or laugh
- Reducing habits like constant breath holding and unnecessary bearing down
Throughout this phase, symptoms are monitored closely. Changes such as less leaking, reduced heaviness, or fewer pain spikes signal that your system is responding well.
Step 3: Perform
The final step prepares your body to handle the full demands of your daily life and chosen activities. The focus is on making your pelvic floor and core resilient, not just symptom free in a quiet clinic room.
Perform focused care might include:
- Higher demand movements that reflect your real world needs
- Lifting, carrying, and bending with more load and speed
- Gradual introduction of impact, if that fits your goals and comfort
This stage also emphasizes maintenance. A simple home routine and smart everyday habits help your pelvic floor stay supported through busy seasons, hormonal changes, and new activities.
How Long Does Pelvic Floor Physical Therapy Take
There is no single schedule that fits everyone. Your timeline depends on your history, your current symptoms, and what you want to get back to doing.
Progress usually depends on several factors, such as:
- How long symptoms have been present
- Whether pain, leaking, prolapse, or a mix of issues are involved
- Stress levels, sleep quality, and overall health
- How consistent you can be with home practice
Many people notice small changes within a few weeks, such as fewer drips, less urgency, or heaviness that shows up later in the day instead of right away. Over time, those small wins build into larger changes in confidence and function.
A good pelvic health plan tracks these improvements, not just a final outcome. That might include:
- Fewer trips to the bathroom
- Less rushing or urgency
- Longer walks or errands without heaviness
- More comfort with intimacy
- A greater sense of stability and control through your center
The aim is steady progress that fits your real life. Pelvic floor physical therapy supports a stronger, more responsive base so your body can feel capable for years to come.
Supporting Your Pelvic Health For The Long Run
If you deal with leaking, heaviness, or pelvic pain, you deserve more than the message that this is just what happens after kids or as you age.
Up and Running Physical Therapy creates one on one pelvic floor care that respects your goals, your comfort, and your timeline so you can feel strong, supported, and confident again.
For postpartum and pelvic health patients, this often means:
- Rebuilding deep core and pelvic support after birth
- Easing pain with intimacy so connection feels safe and enjoyable
- Reducing leakage so you no longer plan life around bathrooms
The focus stays on what matters most to you, whether that is lifting a baby carrier, walking around Fort Collins, or feeling that your body belongs fully to you again. Pelvic health is part of your whole life, not a separate issue to manage in isolation.
Helping Active And Mature Women Stay Confident And Mobile
Many women love lifting, hiking Horsetooth, walking the neighborhood, or staying active with grandkids. Pelvic floor symptoms can chip away at that freedom, but they do not have to end it.
Using the 3 Step Recovery Method, care aims to:
- Calm pain and pressure in the pelvis and surrounding areas
- Restore strength, control, and coordination across your core system
- Support real life performance so you can move without constant worry about leaks or discomfort
The goal is long term pelvic health, not just a quick fix for one symptom. Skills learned in pelvic floor physical therapy carry into every season of life, from busy careers to retirement adventures.
Why Working With A Local Pelvic Floor Specialist Matters
Pelvic health can feel personal, so it helps to work with a team that understands both your lifestyle and your community. Up and Running Physical Therapy serves Fort Collins and Northern Colorado with private, one on one sessions that stay focused on you, not a crowded clinic schedule.
Care is provided by a pelvic health specialist who understands how your pelvis, core, and whole body interact. Instead of a generic worksheet, you receive coaching through each stage of recovery, from early relief to full return to the activities that matter to you.
Ready To Talk About Pelvic Floor Physical Therapy
If any part of this guide sounds familiar, you do not have to wait until pelvic pain feel unbearable. A simple, low pressure conversation can be a powerful first step toward better pelvic health.
Up and Running Physical Therapy offers a Free Discovery Call with a Doctor of Physical Therapy to discuss your symptoms, your goals, and what a personalized plan could look like.
There is no obligation, only a chance to get clear information and see whether pelvic floor physical therapy fits your needs. To get started, call our team at (970) 500 3427
You deserve to feel strong, supported, and in control of your pelvic health.
