Tight Pelvic Floor
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Tight Pelvic Floor
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Sometimes people who are suffering from tight pelvic floor muscles are not even aware that a tight pelvic floor is the problem. There are many symptoms of tight pelvic floor muscles, but as is often the case, pain is one of the biggest red flags. When muscles get too tight, we call them hypertonic. Due to the location of these muscles, it can be difficult to pinpoint the origin of your aches and pains - especially if you’re not well versed with pelvic floor muscle groups and how they function.
Your pelvic floor muscles are the muscle group responsible for connecting the lower part of the pelvis and sacrum. The pelvic floor (also known as the pelvic diaphragm) looks something like a hammock; in women it supports the bladder, rectum and womb, and it wraps around the vagina, urethra and rectum. It makes sense that when the muscles constrict, this can get pretty uncomfortable and cause some degree of dysfunction.
This article aims to help you understand your symptoms so you can figure out if a hypertonic pelvic floor is to blame.
If you have a hypertonic pelvic floor, you’re likely to experience the following symptoms:
There is a reason that your pelvic muscles need to be able to contract: this is how you stop yourself from urinating or defecating when it’s not convenient. Also (for women) the muscles need to be able to contract during sexual intercourse – which is essentially what happens during orgasm.
There could be many reasons for tight pelvic floor muscles. Here are some of the most common:
If you are suffering from symptoms of tight pelvic floor muscles, don’t worry - there are lots of things you can do about it. In fact, we wrote an article about exactly that, so please do read it! We hope this advice brings you the relief you need. If you found this article helpful, don’t forget to check out the other articles in our blog … we do all that we can to openly address the often difficult-to-discuss topics around women’s health. So if we can lighten your load in any way, our work is done!
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Having a tight pelvic floor is a concept that is hopefully gaining some more traction especially when we talk about whether or not kegels or pelvic floor contractions are right for everyone. But how do you know if you have a tight pelvic floor? The best way is to get assessed by a pelvic floor physiotherapist, but, below I will be talking about some signs or symptoms that might indicate you have tension or tightness in those muscles.
It is really important to think about the pelvic floor as muscles, like any other muscles in our body. And like most muscles in our body, it is important that those muscles have the ability to contract as much as they have the ability to relax. Often we get very focused on doing kegels and whether or not these are important, and sometimes what we forget is that if we only contract a muscle and we never learn to relax it, we may be making a problem worse unnecessarily.
Common symptoms of going pee that might be associated with a tight pelvic floor are; needing to push to start going pee, or having difficulty maintaining your flow when you go pee. When you go pee, having a weak stream or feeling like a dripping faucet out into the toilet. Even feeling like you aren’t able to fully empty your bladder or feeling the need to go again right after you pee can be a sign of a tight pelvic floor. Lastly, burning when you go pee or feeling like you have a UTI (urinary tract infection) can be a sign of pelvic floor tension.
Common symptoms that can be caused or influenced by a tight pelvic floor can include; constipation, straining or pushing to get poop out. Your pelvic floor muscles wrap around your rectum, and if they are tight, they may not loosen enough around the rectum to let poop come out easily. This can also create the feeling like you are unable to empty your
poop. If you have hemorrhoids, a tight pelvic floor may be causing this. Similarly, if you are always straining or pushing to go to the bathroom, your pelvic floor could be the cause. In some cases leaking poop can be related to pelvic floor tension. If your muscles are tight and don’t let everything come out of the rectum, you might get leaking after you get off the toilet.
Pelvic floor tension can cause pain with intercourse; feelings of tearing or tightness, burning pain with insertion or penetration, feeling like you are being punched in the lower abdomen with penetration can all be signs of tension. You may also experience difficulty with orgasms or feel like your orgasms are weak. Your pelvic floor muscles contract during and orgasm, so if they are tight, they may not be able to contract well and cause pain or a weak feeling. It is important to know that pain can occur before, during, or after intercourse as well, and sometimes throbbing could be related to the pelvic floor. If you have pain with intercourse, read more about it on my blog here.
Last but not least, pain can be a common indicator of tightness or tension within the pelvic floor. I’ve just listed a few pain conditions quickly, but if you want more detail about pelvic pain, please read my intro to pelvic pain post here . Some common pain conditions caused by pelvic floor include; tailbone pain, vaginal pain, rectal pain, pain with pelvic examinations, inserting tampons or menstrual cups, recurrent urinary tract infections, vulvar pain, heaviness in the pelvis, low back or hip pain.
Do any of these seem familiar to you? If so you may be experiencing tension in the pelvic floor. I would recommend getting an internal assessment with a pelvic floor physiotherapist to be sure. In the meantime, you can check out my instagram page here for some exercises and stretches for the pelvic floor muscles here .
Disclaimer: This information is designed for educational and entertainment purposes only. This is not a substitute for medical advice. If you feel like you need more information I would strongly recommend you reach out to a physician or local pelvic floor physiotherapist.
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A hypertonic pelvic floor occurs when the muscles of the pelvic floor become too tight, tense and are unable to lengthen.
What causes a hypertonic pelvic floor?
There can be many causes of a hypertonic pelvic floor. People who spend a lot of time working out and holding onto their core muscles can develop tension in their pelvic floor because they force the muscles to consistently be under tension.
People who have a history of holding on to their urine and/or bowels can also develop tension in their pelvic floor muscles. Usually a good amount of nurses can develop this do to prolonged delay in urination. The act of holding on means the pelvic floor muscles are tightening to prevent the loss of control.
Stress or anxiety can cause muscles to reflexively tighten, these factors can lead to a hypertonic pelvic floor. Consider how a puppy behaves when it is afraid—it runs away with its tail between its legs. Similarly, humans have a primitive response during fight or flight where the tailbone tucks under. The pelvic floor muscles are attached to the tailbone and this causes the muscles to shorten. Coincidently, those who also tighten their jaw and grind their teeth are also usually tightening their pelvic floor.
Tight pelvic floor muscles can also be a response to pain, either post-surgical pain or chronic pain. Many women with endometriosis can develop tense pelvic floor muscles due to the chronic pain and inflammation in the pelvis. Similarly, a history of irritable bowel syndrome with abdominal pain and cramping can result in pelvic floor muscle pain and cramping. Other conditions linked to a hypertonic pelvic floor include interstitial cystitis, pudendal neuralgia, and vulvodynia.
Birth trauma and scar tissue is another cause of tightness in the pelvic floor muscles. Women who experience perineal tearing or vaginal tearing are at higher risk for pelvic floor dysfunction in general. One-sided pelvic floor tears can cause the opposite side of the pelvic floor to tighten due to overactivity.
It is crucial to identify the cause of the pelvic floor hypertonicity. A pelvic floor physical therapist is best equipped to do this.
What are the signs and symptoms of a hypertonic pelvic floor?
Contact Total Performance today and schedule an evaluation with one of our physical therapists!
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E ven if you're familiar with the pelvic floor muscles , you might be surprised to know how important they are. The pelvic floor, which sits between the tailbone and pubic bone, resembles a hammock that supports your uterus (if you have one), bladder, and rectum, according to the Mayo Clinic . More specifically, the pelvic floor controls bladder and rectal urges, keeps your pelvic organs in place, assists sexual function, and helps support your core and spine, says Heather Jeffcoat, DPT, doctor of physical therapy, and owner of Femina Physical Therapy in Los Angeles. So when the pelvic floor muscles become too loose or too tight, it can have a significant impact on your daily life.
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Before going any further, let's break down what it means to use terms like "too loose" and "too tight" when describing these muscles. "In the case of the pelvic floor, if your muscles lack flexibility, we may also refer to these muscles as overactive or nonrelaxing," says Dr. Jeffcoat. In other words: We may experience "nonrelaxing" pelvic floor muscles as tense or tight, but that doesn't necessarily mean they're strong. In fact, Dr. Jeffcoat says that tight pelvic floor muscles can contribute to weakness overall. The complicated nature of this muscle group is why it's so important to talk to a doctor about your symptoms .
The exact reasons for pelvic floor tightness aren't very well understood. Some causes of pelvic floor tightness include psychological factors like stress, holding your pee when you have to go, or co-occurring conditions like vaginismus, according to the Cleveland Clinic . A fe
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