Pelvic Health Is Strength: Why CrossFit Athletes Need to Pay Attention
Did you know that pelvic organ prolapse (POP) affects roughly 1 in 3 women—and not just older women or those who’ve had multiple kids? High-impact, strength-based athletes like those in the CrossFit community are uniquely vulnerable too. This isn’t something we talk about enough. Yet, more and more female athletes in Watchung and across Central New Jersey are discovering that pelvic symptoms can affect performance, confidence, and longevity in their sport.
But it doesn’t have to be that way. If you’re a CrossFit athlete who feels pelvic heaviness, leaking during double-unders, or pressure after heavy lifts—this blog is for you.
Let’s cut through the silence, bust the myths, and offer real, practical tools like pessaries and pelvic floor therapy so you can train hard, lift smart, and stay in the game.
What Is Pelvic Organ Prolapse—and Why Does It Affect Athletes?
Pelvic organ prolapse occurs when one or more pelvic organs (bladder, uterus, rectum) shift downward into the vaginal canal due to weakened pelvic floor support. Symptoms often include:
- A feeling of pressure or heaviness in the pelvis
- A bulging sensation in the vagina
- Incontinence during exertion (like jumping or lifting)
- Difficulty emptying the bladder or bowels
While POP is often associated with pregnancy, childbirth, and aging, CrossFit athletes are uniquely at risk because of the repeated high-impact and high-load activities they perform.
Why CrossFit Athletes Shouldn’t Ignore These Symptoms
Let’s be clear: experiencing these symptoms isn’t a sign of weakness. It’s a sign your body is asking for a new strategy.
Many women in Central New Jersey who come to our clinic—Soma Vita Physio in Watchung, NJ—are high-performing athletes who were told to just “do Kegels” or worse, to stop lifting altogether. That’s outdated advice. With the right guidance, you can manage POP and still hit new PRs.
Common Myths About POP in Athletes
Let’s bust some common myths:
Myth 1: “If you have prolapse, you need surgery.” Fact: Most prolapse symptoms can be managed conservatively with pelvic floor physical therapy, breathwork, and pessary support.
Myth 2: “Kegels will fix everything.” Fact: Kegels are only one piece of the puzzle—and often not enough on their own. It’s about coordination, not just strength.
Myth 3: “You should stop lifting heavy.” Fact: You may need to modify your strategy temporarily, but with proper technique and pressure management, most athletes return to full activity.
The Role of Pessaries: A Game-Changer for Athletic Women
Think of a pessary as a supportive orthotic—for your vagina. It’s a silicone device inserted into the vaginal canal to help support prolapsed organs and reduce symptoms.
Here’s why more athletes are using them:
- Immediate relief of heaviness or pressure
- Allows continued lifting, running, and jumping
- Non-surgical and removable
At Soma Vita Physio, we work closely with urogynecologists in Central New Jersey to ensure proper pessary fitting and collaborate to help our patients return to full training safely.
If you’ve never heard of a pessary—or thought they were only for your grandmother—it’s time to rethink that. Modern devices are comfortable, discreet, and often life-changing for active women.
Breath, Pressure & Pelvic Floor Training: The Real Rehab Work
Managing intra-abdominal pressure is the cornerstone of treating and preventing prolapse in CrossFit athletes. Here’s what that looks like in practice:
1. Exhale on Exertion
Avoid breath-holding (Valsalva) during lifts unless trained and guided by a pelvic health professional. Instead, exhale through the effort—like the top of a clean or snatch.
2. Master Diaphragmatic Breathing
This helps coordinate your breath with your pelvic floor, reducing internal pressure and building endurance.
3. Work with a Pelvic Floor Physical Therapist
A specialized PT can help retrain pelvic floor function in the context of your sport. This isn’t about stopping activity—it’s about training smarter.
Real-Life Example: How One Athlete Reclaimed Her Strength
Let’s talk about Sarah (name changed), a 36-year-old competitive CrossFit athlete from Central NJ. After her second child, she noticed a bulging sensation during box jumps and couldn’t jump rope without leaking. She was told to stop lifting, but instead, she came to Soma Vita Physio. What we did for Sarah:
- We fitted her with a pessary for training days
- We taught her breath and pressure strategies
- And we modified her lifts temporarily while building pelvic coordination
Six months later, she was back to competing—stronger and more aware of her body than ever.
Common Mistakes Women Make (and How to Avoid Them)
Here’s what we see often—and how to sidestep these pitfalls:
- Ignoring early symptoms. Mild leaking or pressure isn’t “normal” just because it’s common. Get assessed early.
- Doing random Kegels. Pelvic floor training must be intentional and coordinated.
- Not asking for help. Whether it’s fear of stigma or lack of awareness, delaying care often makes things worse.
- Assuming CrossFit and pelvic health are mutually exclusive. They’re not. You just need the right guidance.
What You Can Do Today: Steps for Athletes
If you’re in Watchung or Central New Jersey and want to take charge of your pelvic health without quitting your sport, here’s where to start:
- Schedule a pelvic floor assessment. This is the first step to understanding your unique needs and strengths.
- Ask about pessary options. If symptoms affect your performance, a pessary may offer the support you need to keep training.
- Practice breath and pressure management. Work with a trained professional who can teach you how to move with pelvic support.
- Educate your coach and team. Open communication with your coaching staff can help you train smart—not just hard.
- Join a supportive community. Surround yourself with professionals and peers who get it. POP doesn’t define your limits.
Why Soma Vita Physio Is Different
At Soma Vita Physio, we specialize in helping female athletes stay active through all stages of life. Based in Watchung, NJ, we serve patients across Central New Jersey who want:
- Personalized care
- Access to expert pelvic floor therapy
- Real strategies for strength, healing, and performance
Whether you’re a CrossFit competitor, a weekend warrior, or just want to move better without worry, we’ve got your back (and your pelvic floor).
Final Thoughts: Strong Women Deserve Smart Support
Pelvic organ prolapse doesn’t mean you need to quit the sport you love. It means you need better information, smarter training, and the right support system—including tools like pessaries and expert physical therapy.
At Soma Vita Physio, we believe that strength includes awareness, adaptation, and resilience. We’re here to help women in Watchung and beyond stay active, pain-free, and empowered.
Don’t let pelvic symptoms sideline your goals. Book a consultation today and discover how strong your future can be.
👉 Ready to take the next step? Schedule your pelvic floor consultation at Soma Vita Physio in Watchung, NJ and lift with confidence.
📞 Call us at 973-547-1226
📩 info@somavitapt.flywheelsites.com
