Stress incontinence, the type of bladder weakness often triggered by physical activity, affects countless women, particularly as they age. This condition occurs when the pelvic floor muscles, which support the bladder and urethra, are weakened, making it difficult to control urine leakage during activities like running, jumping, or even laughing.
Why do we leak pee when running?
The pelvic floor is a group of muscles that span the bottom of the pelvis, playing a crucial role in bladder control. When these muscles are strong, they can properly support the bladder and prevent leaks. However, various factors such as childbirth, hormonal changes during menopause, and the natural ageing process can weaken the pelvic floor. As a result, the added pressure on the bladder during high-impact activities like running can lead to unwanted leaks.
Menopause, in particular, brings about hormonal changes that can thin the lining of the urethra and weaken the pelvic floor muscles further, exacerbating stress incontinence. Understanding the mechanisms behind bladder weakness can help you find effective strategies to manage it. Here are seven ways to keep running confidently, even if you're dealing with bladder leaks.
4 Tips to Keep Running and Free From Leaks
Here's Jude's top tips to keep doing what you love; running for your mind and body without the fear of leaks:
1. Get Squeezing!
Pelvic floor exercises, also known as Kegel exercises, are the foundation of bladder control. These exercises involve contracting and relaxing the pelvic floor muscles to strengthen them over time. To do a Kegel exercise, imagine you're trying to stop the flow of urine mid-stream. Hold the contraction for a few seconds, then release. Aim to do several sets of these exercises daily.
Consistent practice of pelvic floor exercises can significantly improve bladder control and reduce leakage. It's essential to make them a part of your daily routine, just like brushing your teeth - in fact, do them while you brush! There are also apps and devices available to help guide you through proper techniques and track your progress.
2. Try leakproof pants for more freedom
These specially designed garments look and feel like regular workout gear but have built-in absorbent layers to manage leaks discreetly. Jude's leakproof pants are soft to wear, super absorbent and hold up to 8tsp of liquid - that's a lot of leaks!
Leakproof pants can provide peace of mind, allowing you to focus on your workout without worrying about visible leaks. They're washable, reusable, and a more sustainable option compared to disposable pads or liners.
3. Look after your core
We we often talk about the importance of pelvic floor strength, a strong core also supports your pelvic floor and helps reduce bladder leaks. Exercises that target the abdominal muscles, lower back, and hips are important to ensure you include in your fitness routine. Pilates and yoga are excellent options that focus on core strength and can be adapted to suit different fitness levels.
Exercises like bridges and leg lifts can also help build core strength. Remember to engage your pelvic floor muscles during these exercises to maximise their benefit. A strong core provides better support for your bladder and can improve your overall running performance.
4. Keep a bladder diary
Keeping a bladder diary can be a useful tool during bladder training. Record your fluid intake, bathroom visits, and any leaks to identify patterns and track your progress. Bladder training requires patience and consistency, but it can be highly effective in managing stress incontinence.
Bladder 'training' involves gradually increasing the time between bathroom visits to improve your bladder's capacity and control. Start by going to the toilet at regular intervals, such as every hour, and then slowly extend the time between visits. This technique can help train your bladder to hold more urine and reduce the urgency and frequency of leaks.
Finally, speak to your GP
If you have any change in your bladder habits, it's important to speak to your GP about options including supplementation, medication and physiotherapy. A pelvic floor physiotherapist specialises in diagnosing and treating pelvic floor disorders. They can provide personalised exercises and techniques to strengthen your pelvic floor muscles and improve bladder control.
In some cases, medical treatments such as medications, pessaries, or minimally invasive procedures may be recommended. Don't hesitate to discuss your symptoms with your GP or a urogynaecologist, as they can help determine the most appropriate treatment for your situation.
