Pelvic Health Considerations for the CrossFit Open
The CrossFit Open is under way for athletes around the world. It’s your chance to push your limits, showcase your hard work, and connect with the community. But as much as we celebrate the grit and determination that goes into each workout, it’s equally important to prioritize your body—especially your pelvic health.
Whether you’re postpartum, managing pelvic floor dysfunction, or simply want to optimize your performance, here are some key considerations to keep in mind during the CrossFit Open:
1. Understand the Demands of CrossFit Workouts
The Open workouts are notorious for being physically demanding, with high-impact movements like box jumps, heavy lifts, and double-unders. These exercises place a lot of pressure on your core and pelvic floor, which can lead to issues like:
Urinary leakage (incontinence)
Pelvic pressure or heaviness
Lower back pain or instability
If you’re experiencing any of these symptoms during or after workouts, it’s a sign that your pelvic floor might need some attention.
2. Focus on Proper Breathing Mechanics
Breathing is a cornerstone of pelvic health—and it’s often overlooked. Holding your breath during heavy lifts or intense movements can increase intra-abdominal pressure, which can strain your pelvic floor.
Instead, try this:
Inhale as you lower into a squat or deadlift.
Exhale as you lift or push, engaging your core and pelvic floor on the exertion phase.
Practicing proper breath control not only protects your pelvic floor but also improves your power and stability.
3. Don’t Ignore Symptoms of Pelvic Floor Dysfunction
If you notice any of the following symptoms during the Open, don’t dismiss them:
Leaking urine during high-impact movements.
A sensation of heaviness or bulging in your pelvic area.
Pain in your lower back, hips, or pelvis.
Difficulty engaging your core effectively.
These are common signs of pelvic floor dysfunction, and they don’t mean you have to sit out the Open—but they do mean it’s time to consult a pelvic health therapist for an evaluation.
4. Scale Movements to Support Your Pelvic Floor
Scaling is not a sign of weakness; it’s a strategy for longevity. If certain movements are too intense for your pelvic floor, consider these modifications:
Double-unders → Single-unders or low-impact cardio options.
Box jumps → Step-ups.
Heavy lifts → Decreasing the weight to maintain form and reduce pressure.
Toes-to-bar → Hanging knee raises or a scaled version that feels better for your core.
Remember, scaling isn’t about doing less—it’s about working smarter to protect your body while still progressing.
5. Prioritize Recovery Between Workouts
The Open is a marathon, not a sprint. Proper recovery is essential for your pelvic health and overall performance. Here’s how to recover with intention:
Practice diaphragmatic breathing to relax your pelvic floor after intense workouts.
Incorporate gentle stretches for your hips, back, and pelvis.
Stay hydrated and fuel your body with nutrient-rich foods.
Get enough sleep to allow your body to repair and rebuild.
6. The Postpartum Athlete: Special Considerations
If you’re postpartum, the CrossFit Open may feel especially challenging. Whether you’re weeks, months, or even years postpartum, it’s crucial to honor your recovery timeline. Your body has gone through significant changes, and pushing too hard too soon can lead to setbacks.
Tips for postpartum athletes:
Listen to your body and scale when necessary.
Pay attention to symptoms like leaking or pelvic pressure.
Work with a pelvic health therapist to assess your readiness for high-impact movements.
7. Work with a Pelvic Health Therapist
The CrossFit Open is a great opportunity to test your limits, but it’s also a time to ensure you’re setting yourself up for long-term success. A pelvic health therapist can help you:
Assess your pelvic floor and core function.
Provide tailored strategies for symptom management.
Guide you on proper movement mechanics and scaling options.
Create a plan for recovery and injury prevention.
8. Keep the Big Picture in Mind
The CrossFit Open is only a few weeks, but your health is for life. Prioritizing your pelvic health now ensures you can keep training, competing, and enjoying the activities you love without pain or dysfunction.
The CrossFit Open is an incredible experience that challenges both your physical and mental toughness. By taking care of your pelvic health, you’re not only improving your performance—you’re investing in your long-term well-being.
If you’re experiencing symptoms or want to optimize your performance during the Open, we’re here to help. At Evolv Physical Therapy & Performance, we specialize in pelvic health and are passionate about helping athletes like you feel strong, confident, and capable.
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