“How do I know if my pelvic floor is too tight?”

This is a common question in our office! And luckily enough for you, sitting on the other end of this screen, there are plenty of signs and symptoms to indicate what’s going on down there.

Common Signs of Pelvic Floor Tightness:

1. Frequent glute clenching or tension, especially while standing
2. Frequent jaw clenching or tension
3. Frequent constipation
4. Increased urinary urges – difficulty making it to the restroom, accidents
5. Pain or discomfort during sexual intercourse
6. Pain or discomfort with insertion of a tampon or other vaginal device
7. Urine stream changes – dribbling, shooting off to one side or the other
8. Discomfort with self assessment – inserting a clean finger into your vagina and feeling the tissues internally. Feeling pressure is normal, but any discomfort or pain is abnormal.
9. Frequent breath holding or breathing into your upper shoulders and neck

If you fit into multiple categories above, you may very well be experiencing tightness in your pelvic floor. Now, why does this matter?

Your pelvic floor is a group of muscles at the base of your pelvis and core that have several important functions. I want you to think about what it would feel like if your hamstrings were overly tight (and maybe they already are!). As you tried to move throughout your day, these tight hamstrings could cause some challenges. Imagine trying to stand up quickly from a lawn chair and run across the yard with these overly tense hamstrings. Probably not going to work out so well…CRAMP! Our muscles are meant to be flexible and strong. Not tight and overactive. Chronic muscle tension can lead to problems such as weakness, avoidance and pain.

Common Associated Issues:

1. Core and pelvic floor weakness
2. Pelvic discomfort
3. Tearing during vaginal birth
4. Poor bowel and bladder control – constipation, leakage, accidents
5. Pelvic, hip or low back pain
6. Increased abdominal and pelvic floor pressure
7. Increased risk of hernia
8. Increased risk of bulging disc

The best way to know the quality of your pelvic floor muscle function, is to go see a professional. Women’s & Pelvic Health physical therapists are trained to assess both internally and externally to help you distinguish what your pelvic floor muscles are doing and give you specific strategies to better manage your symptoms.