Knees and the pelvic floor

How does your knee pain reflect on your pelvic floor health?

Aching knees, knee surgery and knee replacement are seen as inevitable signs of ageing and wear and tear.

The issue, though, is in how you walk and use your knees. Lots of sitting, heeled shoes, excessive tightness down the backs of your legs and a tucked pelvis will all cause wear and tear and damage to your knees and tension in your pelvic floor.

How you walk also has an influence on your knees and pelvic floor – everything is connected – which is why a whole-body approach is key to restoring your natural function and strength!

A natural walking pattern is where you are pushing yourself forward using your glutes and hamstrings. The pushing forward motion naturally tones your glutes and pelvic floor.

However, excessive tightness of the muscles means you are pulling yourself forward using your hip flexors which weakens your pelvic floor and also causes wear and tear of your knees.

What can you do to save your knees, restore strength to your pelvic floor and improve your gait?

1) work on lengthening your calves and hamstrings
2) build up your glutes
3) don’t let your knees go over your toes when you do squats or lift things
4) ditch the heels

A pelvic floor restore programme needs to focus on lengthening and releasing tension in the muscles down the back of your body, untucking your pelvis and increasing your ability to extend your hips without tucking your pelvis.
These are more important than lots and lots of kegels because they are addressing the problem rather than just working on the symptom (pelvic floor dysfunction is a symptom of weakness and tension in other parts of the body).

Join my whole-body pelvic floor restore programme to work all the areas of your body that need rebalancing and essential lifestyle changes you need to make in order to create a strong and functioning pelvic floor.

My next programme starts on 6th August 7pm in Ipswich to book on this course please email me

Rosie Dhoopun is a Movement Teacher, Pregnancy and Postpartum Exercise Specialist and Antenatal Teacher. She runs classes for postpartum, pregnancy and movement-for-all classes in Ipswich

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