Bladder leaks are commonly attributed to coughing, sneezing, and exercise. However, you don't have to accept stress incontinence as part of your life.
When it comes to what goes on behind closed stall doors, no one (over the age of 12) is really interested in having a conversation. It's humiliating to have to stop and relieve yourself while out on a run or other form of physical activity, no matter how much you need to urinate.
Urinary stress incontinence, or leakage, is a sensitive topic that is only discussed in private settings like mommy groups. If things get bad, it's shrugged off or used as an excuse to skip out on exercise or other beneficial pursuits.
Proof of how frequent this issue is: underwear designed specifically to absorb urine from a leaking bladder. It's not simply a mom issue, and it's not limited to pregnancy or childbirth as possible triggers. A poll of female athletes indicated that 46% had experienced symptoms, and 76% of those women had never given children.
So, what leads to this, and what can one do about it except wearing incontinence briefs?
To calm yourself, focus on your breathing.
"Many individuals believe that leaking while running is only the result of a weak pelvic floor and that performing additional Kegels will remedy the problem," According to a trusted resource. "That might be a factor, but more often than not the problem is with the system as a whole rather than with just one strained muscle."
The pelvic floor is a key component of the "deep core" muscles. The pelvic floor acts as the base of a container, supporting your internal organs and facilitating normal bowel and urine function. The diaphragm occupies the top of the canister, while the abdominal muscles line the sides.
The ideal way to breathe in is to let your diaphragm and pelvic floor sink slightly as your rib cage and stomach rise. Their natural state is to rise and inhale when you exhale. Having a full range of motion is beneficial for both shock absorption and pressure distribution. Dunfee cautions that tensing abdominal muscles or the pelvic floor to stop leakage can make the problem worse.
However, if you really have pelvic floor weakness, doing a lot of Kegel exercises isn't enough. Coordination of breath with a Kegel contraction is something that can be practiced and is useful for: You should exhale while drawing in your abdominals and contracting your pelvic floor.
Learn proper running form
Maintaining proper posture while running can help your core absorb impact and reduce the risk of injury. A modest forward tilt, for instance, aids in positioning the deep core "canister" in the optimal position to perform its function. When running uphill, it is natural to stack your rib cage over your pelvis.
In addition to the above, here are some more Dunfee suggestions:
· With horizons in sight. Keep your head and neck erect and look forward about 20 feet.
· Avoid making a scene. Instead of using the muscles in the front of your thighs to move you forward, focus on using your glutes. In order to land properly, your foot should be underneath you.
· No wing-eating allowed. Instead of swaying side to side, swing your arms forth and back.
· Land with the softness of a whisper. If you can, try to soften your steps if you hear pounding. When you land on the ball of your foot or the front of your foot rather than your heel, you absorb around 50 percent less impact.
Tone your buttocks and thighs.
When the hips or glute muscles aren't stabilizing the body, "the pelvic floor is a helping muscle and it loves to take over," explains Dunfee. However, the pelvic floor can easily become fatigued and malfunction.
Squats, lunges, deadlifts, bridges, and hip thrusts are all effective workouts for addressing this type of weakness. Since running is a dynamic sport that requires only one leg at a time, runners should prioritize single-leg exercises whenever possible.
Increase your intensity gradually over time.
The process of increasing your stamina can be time-consuming after you've mastered the proper breathing pattern and posture. If you are having trouble keeping the appropriate form or breathing while running, try taking brief walks between your runs.
Running up hills and walking down them is a great way to get great exercise without sabotaging your progress. A hill's steepness "forces the body into a position of rib cage over the pelvis and untucks the bum," as Dunfee puts it. The significant impact of walking downhill makes it a smart choice.
Is the fight still on? Contact an expert for assistance.
Overly tight muscles are actually more prevalent than weakening, according to Dunfee, and are one of the many potential causes of improper pelvic floor function. A physical therapist specializing in treating issues with the pelvic floor will be able to determine the root of the problem and devise an effective treatment plan.