{"id":5269,"date":"2020-08-27T09:00:24","date_gmt":"2020-08-27T07:00:24","guid":{"rendered":"http:\/\/www.intimina.com\/blog\/?p=5269"},"modified":"2020-08-27T09:04:51","modified_gmt":"2020-08-27T07:04:51","slug":"urine-leaks-exercise","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/urine-leaks-exercise\/","title":{"rendered":"7 Simple Solutions for Urine Leakage During Exercise"},"content":{"rendered":"

This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr. Shree Datta<\/a>.<\/em><\/p>\n

Exercise is supposed to be a way to stay healthy and make you feel good (gotta love those endorphins!), but for many women it can be a source of anxiety and embarrassment. Incontinence is common in women of all ages, and about 27% of women who play sports non-competitively report urinary leakage during exercise.<\/span><\/p>\n

Many women who have issues with leaks accept it as a part of life \u2013 up to 30% of these women modify the way they play or quit exercising entirely. But you shouldn\u2019t have to quit something you enjoy just because you have leaks.<\/span><\/p>\n

Talking to your health care provider<\/span><\/a> is the first step in regaining control, but in the meantime, here\u2019s a little more information about leaks during exercise and five simple tips to help you avoid them while staying fit.<\/span><\/p>\n

Exercise And Stress Urinary Incontinence<\/b><\/h2>\n

Stress urinary incontinence, the <\/span>type of incontinence<\/span><\/a> that most often causes leaks during exercise, is characterized by involuntary leakage of urine because of activity like coughing, jumping, or lifting that increases pressure in your abdomen.<\/span><\/p>\n

Exercise, particularly high impact sports like basketball and running, also has this effect, which can put pressure on your bladder and urethra. Your <\/span>pelvic floor<\/span><\/a> \u2013 responsible for supporting your pelvic organs \u2013 should usually help keep your bladder sphincter closed.<\/span><\/p>\n

However, if it\u2019s weak or <\/span>damaged, your pelvic floor<\/span><\/a> doesn\u2019t function as well and some urine might leak out. However, there are steps you can take to prevent leaks \u2013 not just manage the symptoms with pads and dark clothing:<\/span><\/p>\n

1. Kegels \u2013 A Woman\u2019s Most Essential Exercise<\/b><\/h2>\n

Kegel exercise is the #1 doctor-recommended treatment for solving and preventing bladder leaks. Just like your other muscles, your <\/span>pelvic floor needs exercise<\/span><\/a> too! From ensuring a healthy pregnancy and childbirth to maintaining control over the bladder, the pelvic floor is one of a woman\u2019s most important muscle groups.<\/span><\/p>\n

As with any exercise, it\u2019s important to use the <\/span>right technique<\/span><\/a> \u2013 if you have questions or are worried that you\u2019re <\/span>doing it incorrectly<\/span><\/a> your doctor can help you perfect your form.\u00a0 A good set of <\/span>weighted Kegel exercisers<\/span><\/a> can also help make your routine more effective \u2013 just like a set of dumbbells helps you build strength in your arms.<\/span><\/p>\n

So while toning up your thighs and derriere might make you look and feel good, integrating Kegel exercises into your daily routine will help your pelvic floor stay strong and effective throughout your lifetime.<\/span><\/p>\n

\u00a02. Visit The Ladies Room Before Exercise<\/b><\/h2>\n

This might seem like common sense \u2013 but paying attention to your bladder and stopping by the toilet just before you start (or even during) your fitness routine can make a big difference in controlling leaks. Sometimes a weak pelvic floor or other bladder conditions can make it hard to know if you\u2019ve emptied your bladder fully.<\/span><\/p>\n

To make sure you\u2019re getting as much urine out as you can, try double voiding: urinate until it feels like you are done, stand up, and sit down to urinate again. You may want to avoid drinking too much before exercising, while still taking caution to stay hydrated \u2013 limiting your water intake during exercise is not only unpleasant but also dangerous for your health.<\/span><\/p>\n

3. Watch The Caffeine<\/b><\/h2>\n

This one may be a no brainer, but many of us rely on a tasty cup of coffee to get motivated to work out. Unfortunately, this little habit may be contributing to your stress incontinence. Try avoiding caffeine at least two hours before exercise. If you are drinking caffeinated beverages, be sure to stay hydrated as well.\u00a0<\/span><\/p>\n

4. Don\u2019t Hold Your Breath<\/b><\/h2>\n

There are many things you can do to protect your pelvic floor during exercise, but one of the most important is to BREATHE. Holding your breath when lifting or sprinting increases the intra-abdominal pressure and makes leaks more likely and can weaken your pelvic floor muscles.<\/span><\/p>\n

5. Go Low Impact (For A Little While)<\/b><\/h2>\n

While you\u2019re working with your doctor to strengthen your pelvic floor, it might be worth it to take a break from high intensity and high impact exercise. Sports and exercise that involves a lot of running or jumping \u2013 which means jarring and bouncing your bladder and pelvic floor \u2013 are more likely to cause leaks.<\/span><\/p>\n

Try out swimming or yoga, which have smoother, lower impact movements and can put less strain on your bladder and pelvic floor. Don\u2019t quit your fitness routine, just try something new for a bit while you gain control of your leaks.<\/span><\/p>\n

6. Ask about Medications<\/b><\/h2>\n

Certain medications can impact symptoms of stress incontinence. Check with your doctor to see if this applies to you, and if anything can be done to help manage your medications and\/or symptoms.<\/span><\/p>\n

7. Manage Weight<\/b><\/h2>\n

Women with a higher BMI are more likely to have issues with leaks during exercise. Extra weight can potentially add pressure to your bladder and urethra, increasing the strain on your pelvic floor. Keep up with your training goals \u2013 don\u2019t give up just because of your leaks \u2013 managing weight in a healthy manner can help with leaks. <\/span><\/p>\n

You can also discuss nutrition and diet with your doctor to give you that extra boost towards a healthy weight.<\/span><\/p>\n

Leaks are not something you have to live with \u2013 not in your daily life and not during exercise. You don\u2019t have to give up the health and happiness that comes with exercise just to avoid leaks. It might take a little bit more work and some adjustment, but with advice and treatment from your doctor you can get back to all of the activities you love.<\/span><\/p>\n

\n

Facts checked by:<\/h3>\n

Dr. Shree Datta<\/strong><\/h3>\n

\"Dr.<\/p>\n

Dr. Shree Datta is a Consultant Obstetrician and Gynaecologist in London, specialising in women’s health including all menstrual problems such as fibroids and endometriosis. Dr. Shree is a keen advocate for patient choice, having written numerous articles and books to promote patient and clinician information. Her vision resonates with INTIMINA, with the common goals of demystifying periods and delivering the best possible care to her patients<\/p>\n

Medical<\/a><\/strong> | LinkedIn<\/a><\/strong> | Twitter<\/a><\/strong><\/p>\n<\/div>\n

Written by:<\/h3>\n","protected":false},"excerpt":{"rendered":"

This article was medically fact-checked by Consultant Obstetrician and Gynaecologist Dr. Shree Datta. Exercise is supposed to be a way to stay healthy and make you feel good (gotta love…<\/p>\n","protected":false},"author":19,"featured_media":17346,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[6],"tags":[],"acf":[],"yoast_head":"\nUrine Leakage During Exercise? 7 Ways to Avoid It<\/title>\n<meta name=\"description\" content=\"Do you experience urine leakage while playing sports, or exercising? 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