Discover how to practice your favorite sport without weakening your perineum.

Tips, adapted sports and precautions to know!

Perineum and sport: how to move without risk?

Sport is good for your health! But when it comes to the perineum, the question quickly arises: which sports are really compatible? And how can you avoid aggravating an existing weakness?

Don't panic: understanding the role of the perineum and choosing the right sporting activities can make all the difference to your well-being.

Why is the perineum so sensitive to sport?

We often talk about the perineum after childbirth... but in reality, it concerns everyone, men and women alike! The perineum is a bit like the safety net on a trampoline: invisible, but essential to support everything.

It absorbs the pressure exerted on the pelvic area when you run, jump or lift. Poorly trained or weakened, it can lead to urine leakage, prolapse or permanent discomfort.

Which sports are “friendly” to the perineum?

Fortunately, it's possible to do sport and protect your perineum at the same time! Here are some recommended activities:

✅ Swimming: gentle on the joints and pelvic floor.

✅ Walking: excellent for keeping active without violent impact.

✅ Pilates or yoga: ideal for in-depth strengthening of stabilizing muscles.

✅ Cycling (with a good saddle): often well tolerated if you have no specific perineal pain.

? Our advice: alternate low-impact sports and incorporate perineal strengthening exercises into your daily routine.

Sports to avoid or adapt

Beware, some sports are more aggressive for the pelvic floor:

? Intensive jogging, especially on hard floors, generates repeated pressure.

? Trampolining, repetitive jumping, high-impact aerobics.

? Heavy weightlifting, if poorly executed (breathing blockage, abdominal thrusts).

But not everything is forbidden! With a toned perineum, good technique and suitable equipment, some of these sports are still practicable. It's all a question of progressiveness and listening to your body.

How do I know if my perineum can cope with my activity?

Here are a few warning signs:

- You experience urine leakage during exercise.

- You feel a sensation of pelvic heaviness.

- Unusual pain in the lower abdomen or lower back.

In these cases, it's best to take a break and consult a specialist: a midwife, specialized physiotherapist or doctor. A perineal assessment is essential to adapt your practices.

Strengthen your perineum: a winning reflex

The best ally for sportsmen and women? A well-muscled perineum!

? Always start with a personalized diagnosis.

? Adapt exercises to your situation: weak, too toned, prolapse, incontinence...

? Prefer supervised re-education at the beginning: a physiotherapist shows you the right gestures and avoids mistakes.

? Think about perineal probes: a complementary tool for working on contraction with biofeedback at home, but always under medical supervision.

FAQ - Frequently asked questions

Can I run if my perineum is fragile?

Not necessarily, but reduce the impact: walk, use the elliptical trainer or do aquagym while you strengthen your muscles.

Do sit-ups damage the perineum?

Some do! Avoid classic crunches, which increase intra-abdominal pressure. Instead, opt for gentle sheathing, under respiratory control.

Do I need to wear protection?

Appropriate undergarments, or even a pessary on medical advice, may be useful for certain activities.

Our opinion

At Sugar International, we see it every day: many athletes are unaware that their perineum can become fragile. However, by adapting a few habits, you can continue to move freely!

Taking care of this area means prolonging your freedom of movement without unpleasant surprises. And this applies to all ages, whatever your level of fitness.

Conclusion

The perineum, that “safety net”, deserves your full attention. Whether you're a new mother, a marathon runner or a fitness enthusiast, a well-trained perineum follows you on all your adventures.

So, ready to team up with your perineum? ?

Book an appointment for a check-up, share this article with your sporting friends and family, and keep moving with confidence!