Welcome to Pints & Pelvic Floors: The Podcast. In Episode 39 we did a throwback to April 2021 with a re-record of a Zoom webinar I did about stationary bikes and the impact on our pelvic floor.
Tl;dl:
- Due to the anatomy of the pelvic floor inside of the pelvic bones, the biggest area of compromise are the nerves, arteries, and veins
- The biggest symptom impacts on the pelvic floor with bike riding (stationary or outdoor) include:
- Nerve entrapment (resulting in numbness or erectile dysfunction)
- Swelling at the vulva, labia, testicles, or penis
- More severe and less common (but still worth mentioning) are penile thrombosis (blood clot), infertility, blood in the urine, spermatic cord torsion, and prostatitis (inflammation) - always consult a doctor about any concerns!
- Risk factors for symptoms include:
- Poor bike fit/low handlebars
- Staying in the saddle (on the seat) too long
- Ways to minimize negative symptoms/impact on the pelvic floor include:
- Adding some cross training to to your routine (running, swimming, yoga, HIIT classes)
- Watch your posture (avoid prolonged anterior tilts - leaning your pelvis forward in which more pressure is felt on the pelvic floor/genitals)
- Get out of the saddle 30-60 seconds for every 10 minutes of bike riding
- Try a wider seat or padded shorts (this is mostly for those on stationary bikes! Road bikers and mountain bikers have very strong opinions about harder/narrower seats and that is OKAY!)
- For our pregnant folx:
- Stationary biking is a recommended form of exercise by the ACOG
- Tips for bike safety: remain hydrated, don’t allow yourself to overheat, you may need to stay in the saddle during your 3rd trimester thanks to your change in center of gravity due to baby size
- Always listen to your body & modify if needed!
- When in doubt see a pelvic floor specialist!!
Click here to check out the anatomy drawings for this episode.
Have a question or suggestion for an episode?
Interested in becoming a patient at Pelvic Pride?
Let’s connect on instagram!
