runner-self-screen | Fit & Function Therapy Solutions

This screen is meant to help you start to recognize the potential root cause of your symptoms and what they COULD mean.

Not everyone with the same symptom has the same underlying cause. Pelvic health is complex, and getting more information about what might be driving your symptoms is one of the most helpful things you can do for yourself.

Work through the questions below to start learning more about what might be contributing to your symptoms and what to do next.

Disclaimer: This resource is for educational purposes only. It is not individualized medical advice and does not replace an evaluation with a licensed healthcare provider. If you have symptoms that concern you, please connect with a pelvic health provider for personalized care.

Your self-screen

1 Have you had any surgery or injury to your abdomen, back, chest, or pelvis?

Yes – your body may have lost some of the automatic coordination between these areas. Also, injured tissue doesn’t move as freely as it is used to. Luckily, scars can be worked on at any point in time (it’s never too late!).

This might mean COORDINATION is an issue.

Try: Coordination 101 – Inhale: ribs expand, belly expands, pelvic floor relaxes and expands. Exhale: pelvic floor contracts, belly draws in, ribs draw in. Practice this check-in throughout your day. When lifting, exhaling on exertion is a great place to start.

This ALSO might mean MOBILITY is an issue.

Try: Given clearance by your provider gently move the skin around your scar and directly on your scar in clockwise and counterclockwise circles, spending extra time on areas that don’t move as well.

2 Do you empty your bladder about 6-8x a day?

No – your bladder normally takes 2-4 hours to fill if we are drinking the recommended at least half your body weight in ounces of water evenly spaced throughout the day.

This might mean BLADDER HABITS are an issue.

Try: Practice delaying false (<2 hours) urges by 10-15 minutes to slowly retrain your bladder. OR Practice setting a timer every 4 hours to remind you to empty.

3 Do you have a bowel movement every day, without pain or straining?

No- your body needs to have no fewer than 3 bowel movements a week if you are hydrating and eating the recommended 25-35g of fiber a day.

This might mean BOWEL HABITS are an issue.

Try: Schedule consistent times to sit down to have a meal. Focus on chewing your food thoroughly – 20x per bite – to help kick start digestion and improve motility.

4 Do you have urgency, leakage, or heaviness throughout the day?

Yes – and #1-3 apply to you – start there first.

Yes – and #1-3 don’t apply to you – your Core Canister has to react and anticipate intra-abdominal pressure every time you move. If the body does not know how to do that, oftentimes increased pressure is directed downward towards the pelvis and causes symptoms.

This might mean PRESSURE MANAGEMENT is an issue.

Try: Practice stacking your ribs on top and slightly in front of your pelvis during symptomatic activities. Focus on breathing 360 degrees around your rib cage.

This also might mean TISSUE SUPPORT is an issue.All of our abdominal and pelvic organs are surrounded by fascia and ligaments that help suspend these organs within the abdomen. When these support tissues change (time, surgical history, obstetric history, hormonal health, etc.) this can lead to prolapse. Prolapse is changes in pelvic organ positioning. This is treated based on individual symptoms.

Try: Schedule an appointment with a pelvic health provider to learn whether your symptoms are driven by changes in tissue support, and what individualized plan will work best for you.

5 Do you have urgency, leakage, or heaviness only with hard efforts or max exertion?

Yes – your whole body is connected! This is called the kinetic chain. All the way from your foot to your spine and ribcage must be able move through enough range that is necessary for your task. Therefore, strength training and running programing must be as specific as it can for the goals you have.

This might mean LOAD MANAGEMENT is an issue.

Try: Find the multifaceted support of a physical therapist, strength, and run coach to help you appropriately train for your goals.

Bonus: Key Muscles That Support You on a Run

Impact absorption- foot, calf, and quad strength

These are the main muscle groups absorbing load with every stride. Train them directly for running!

Exercise examples:

Mobo board 3- way taps
Weighted heel raises with front foot supported on a box
Kickstand split squat with tall chest
Single leg ball at wall

Core system support- hip abductors, adductors, and abdominals

These muscles transfer force across the body and support a strong pelvic base.

Exercise examples:

Side plank
Copenhagen plank
Front plank with rotations

Still have questions (or maybe more questions!) after working through this screen? That’s normal.

Pelvic health is COMPLEX.
You don’t have to figure it out alone.

Book a free 15 min discovery call with me and see if we are a good fit!

Book a free 15 min discovery call
Follow along on Instagram @savannahhoskyndpt and DM me any questions you have!