As a pelvic floor physical therapist and mom myself, I'm very familiar with the embarrassment that can accompany urinary leaks during workouts. Whether you're an avid gym-goer, a dedicated yogi, or simply enjoy a brisk walk in the park, experiencing leakage can be both inconvenient and frustrating. However, I'm here to reassure you that leaks during exercise are not something you have to endure silently. With the right knowledge and techniques, you can regain control and confidence in your workouts.
Understanding the Pelvic Floor:
Before diving into prevention strategies, let's first understand the pelvic floor. This group of muscles, ligaments, and tissues plays a crucial role in supporting the pelvic organs, including the bladder, uterus, and rectum. Weakness or dysfunction in the pelvic floor can lead to urinary leakage, especially during activities that increase intra-abdominal pressure, such as jumping, running, or lifting weights. Urinary incontinence is especially common during the pregnancy and postpartum time periods due to the demands of the pelvic floor.
8 WAYS TO STOP THE LEAKING
1. Pelvic Floor Strength and Endurance (Kegels): Strengthening the pelvic floor muscles through exercises like Kegels can improve control and support. To perform a Kegel, contract the muscles you would use to stop the flow of urine, hold for a few seconds, then relax. Gradually increase the duration and intensity of your contractions over time.
2. Pelvic Floor Relaxation Training: Oftentimes pelvic floor tension can contribute to the leaking during workouts. Our pelvic floor muscles need to be able to absorb impact and when the muscles are too tight, leaking may occur. Relaxation training teaches you to learn how to loosen the muscles and reduce tension.
3. Core Strengthening: A strong core can help alleviate pressure on the pelvic floor during exercise. Incorporate exercises like planks, bridges, hip abduction and bird-dogs into your routine to strengthen the muscles that support your pelvis and spine. If your core muscles aren't doing their job effectively, that may place more demand on the pelvic floor which may fatigue.
4. Proper Breathing Techniques: Learning to breathe effectively can reduce intra-abdominal pressure and minimize strain on the pelvic floor. Focus on diaphragmatic breathing, inhaling deeply into your abdomen in a 360 degree fashion and exhaling fully to engage the core muscles without bearing down.
5. Posture Awareness: Maintain good posture during workouts to optimize pelvic alignment and reduce unnecessary stress on the pelvic floor. Avoid excessive arching of the lower back or rounding of the shoulders, and engage your core muscles to support your spine. Ideally, your rib cage is stacked over your pelvis.
6. Hydration and Bladder Management: Stay adequately hydrated throughout the day, but be mindful of your fluid intake leading up to exercise sessions. You need the proper balance between hydration and overhydration. Sometimes taking in TOO much water is a contributor to the leaking.
7. Gradual Progression: If you're new to exercise or returning after a hiatus (talking to you postpartum mama's), start slowly and gradually increase the intensity and duration of your workouts. This allows your pelvic floor muscles time to adapt and strengthen without being overwhelmed.
If you continue to experience urinary leakage despite implementing these strategies, don't hesitate to seek guidance from a pelvic floor physical therapist. They can provide personalized assessment and treatment to address underlying issues such as muscle weakness, tightness, or coordination problems. (Questions or interested in a free consult? email me at drcaitlin@engagepttn.com or text 615-982-4062)
Above all, remember that you're not alone in your journey to overcome leaking during workouts. By arming yourself with knowledge and adopting proactive strategies, you can reclaim control of your pelvic health and pursue your fitness goals with confidence. Don't let leaks hold you back from doing what you love to do!
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