Dog Walks & Pelvic Floor: The Unexpected PT Connection

 If you’re a dog parent in Asheville, chances are you spend plenty of time on walks—along the greenway, in the neighborhood, or on mountain trails. But did you know these daily strolls can reveal a lot about your posture, pelvic floor health, and overall movement patterns?

Why Your Walk Matters 

Walking your dog might not seem like a big workout, but the small repeated actions of leash management, uneven terrain, and reactive movement (hello, squirrels!) can take a toll on your body. If you experience low back discomfort, hip tightness, or bladder leaks during or after your walks, it could be related to poor core engagement or pelvic floor dysfunction.

Honey and her brother Basil!

The Pelvic Floor’s Role 

Your pelvic floor is a group of muscles that support your bladder, bowels, and reproductive organs. It also plays a key role in core stability. Weakness, overactivity, or poor coordination here can contribute to:

• Urinary leaks with movement or sudden stops

• Hip or low back pain

• Poor postural endurance

• Core weakness or pelvic heaviness

What to Look For on Walks:

• Do you lean forward or grip the leash tightly with one side?

• Are your glutes and core engaged or are you arching your back?

• Do you hold your breath while walking uphill or managing a pulling pup?

• Are you limping, waddling, or using one leg more than the other?

Supportive Exercises to Try:

• Pelvic Tilts + Breathwork: Lie on your back, inhale to expand the ribs, exhale to engage the deep core and tilt the pelvis.

• Heel Slides: Strengthens core and maintains neutral spine.

• Single Leg Stance: Builds balance for uneven trails and strengthens hips.

• Glute Bridges with Breath: Strengthen your posterior chain and connect with your pelvic floor.

WNC Dog-Walking Favorites:

• Carrier Park Greenway

• Lake Louise Park in Weaverville

• Wondering Wags Walks with Ruff Life AVL – a community dog walk with a social twist! Join Outshine staff (Dr. Maggie and Honey) at this monthly walk and learn posture and pelvic tips in real time.

How Outshine Can Help 

Pelvic health is for everyone—and your daily dog walk could be the perfect time to tune in. At Outshine, our pelvic health specialists offer one-on-one evaluations and custom exercise plans. Whether you’re postpartum, perimenopausal, or just noticing weird leaks and aches, we can help you rebuild your foundation. We also provide movement screens that catch early dysfunction before it becomes a bigger issue.

If you’re walking the dog but feeling off, don’t brush it off. Let’s work together to make movement feel natural and supported.

Sincerely,

Dr. Maggie

Book your FREE consult call here!