You have started the New Year on the right foot. You are going to stick to the resolution that you made to start 2023. You have made it a point to exercise and you are excited about the journey ahead, but then you realize there is a problem. There is leakage when you exercise and you are now concerned that the issue will keep you from having success in the months to come.
We know, it is frustrating and you are confused about why this is happening.
The first thing you want to make sure you do is to seek medical advice the moment that you notice a problem. It is always better to be safe than sorry, and getting the attention you need can help you avoid any issues that could get worse if you ignore the problem.
You get the help you need and you are told that the problem is caused by stress urinary incontinence (SUI). To keep urine in your bladder, the sphincter muscles in your urethra normally make contact. These muscles relax and pee is expelled when you urinate, and when not functioning properly, it will cause leakage.
After setting up a plan with your doctor, you can begin to look at strengthening the muscles around the urethra, and it can help you in treating stress incontinence so that you can start to reduce the effects of SUI.
What Can I Do To Help Reduce The Effects of SUI?
Strengthen Your Pelvic Floor
SUI might be exacerbated by a weak pelvic floor. Make an appointment with a physical therapist to learn how to strengthen it. They will show you not just how to execute a Kegel correctly, but also how to develop your entire core.
While the pelvic floor is crucial, it is only one component of the equation. Your core muscles, hips, thighs, and glutes all contribute to appropriate alignment, so incorporate these muscles in your everyday workouts as well.
Kegels Will Help
Strengthening the pelvic floor muscles is the most effective strategy to prevent bladder leaks during exercise. Just as you wouldn’t try to lift anything heavy without first strengthening your biceps, you can’t expect your pelvic floor muscles to keep up with high-impact workouts without first strengthening them.
How do you do Kegels?
Make sure your bladder is empty before sitting or lying down. Tighten the muscles in your pelvic floor. Hold your breath for 3 to 5 seconds. Count 3 to 5 seconds while relaxing the muscles. Rep 10 times, 3 reps each day (morning, afternoon, and night).
Take It Easy With The Caffeine
You should keep hydrated, but try to minimize the quantity of caffeinated beverages you consume, especially before your workout. Caffeine can irritate the bladder, increasing the likelihood of an accident.
Try To Avoid Those High Impact Workouts
Avoiding activities that require leaping, heavy lifting, and other intense routines while working on strengthening your pelvic floor muscles is one strategy to minimize leaking. Jumping jacks, jogging, and weight lifting can all cause leaks, so avoid these exercises until you can strengthen your pelvic floor muscles.
Empty Your Bladder and Retrain It
Go to the bathroom before your workout. Empty your bladder before you start any workout as it will help with leakage and overall comfort during the session. You can also retrain your bladder. Yeah, we know how that sounds but it can be very helpful when getting ready for a workout.
Urgency or leaking might make people feel as though they’ve lost control of their bladder and internal functions. You may help your bladder develop a habit by scheduling restroom trips. This helps you to gradually regain control and feel more at ease knowing you can hold back urine when necessary.
Want To Get Control Of Your Leakage But Don’t Know How?
If you are struggling with leakage issues, feel free to schedule a phone consult, or contact us to arrange a $57 discovery visit. You can also feel free to give us a call at 816.607.3747 (We still like to talk on the phone!)
We are offering a $57 leakage screening! Make sure to reach out to us and we can setup an appointment that works for you.
Don’t let leakage keep you from returning to what you love to do! Walking, running, and getting back in the gym. You just need to know where to start!
We love to keep people in Lee’s Summit, mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
We look forward to hearing from you,
Katy Rush, PT
Other Free Resources To Help With Leakage
Download our free report – Life After Baby