Imagine Life Without Urinary Incontinence
You can finally be active again
Running with friends after pelvic floor treatments
Life without urinary incontinence is possible. Are you a postpartum athlete frustrated by leaks holding you back from your morning run? If this sounds like you, stop searching—your solution is right here.
Imagine running with your friends, creating lasting memories, and staying active for years to come. No more holding back due to stress urinary incontinence.
Are you ready to transform your life from dealing with embarrassing leaks to confidently returning to your routine?
If Any of This Feels Familiar, Our Services Are Designed for You
Breaking the Silence: The Hidden Struggle of Pelvic Health in Female Athletes
“Imagine being at the top of your game, only to be sidelined by an issue no one talks about. Urinary incontinence has affected many female athletes’. The struggle isn’t their performance—it’s neglected pelvic health.”
What is Urinary Incontinence?
Imagine your bladder is like a balloon with a tight knot at the end to keep everything inside. Normally, the knot stays secure, holding in all the liquid until you're ready to let it out. But sometimes, that knot doesn't work quite right, and a little bit of liquid leaks out when you don't want it to. This is what happens with urinary incontinence.
Take Laura Gallagher Cox, a renowned trampolinist who represented Team GB at the Tokyo 2020 Olympics. Laura has been very open about her struggles with urinary incontinence during competitions. She shared how this issue has affected her performance and confidence, forcing her to wear pads while competing and making frequent trips to the bathroom during training sessions. Laura’s experience highlights how neglected pelvic health can impact even the most dedicated athletes, causing embarrassment and anxiety.
Stress Incontinence
Urinary incontinence is a common issue with different types of urinary incontinence:
Stress Incontinence: Urine leaks out during activities that put pressure on the bladder, like coughing, laughing, or sneezing.
Urge Incontinence: A sudden, intense urge to urinate, sometimes leading to leakage before reaching the bathroom.
It’s game day, and you’re amped. You’ve got your gear on, your playlist is hitting just right, and you’re in the zone, ready to crush it. But as you’re warming up, stretching those muscles, getting your head in the game, you feel a little tickle in your nose. Oh no—here comes a sneeze. Before you can even brace yourself, you sneeze hard, and just like that, your bladder decides to join the action. That’s Stress Incontinence for you—the kind that catches you off guard when you’re putting your body to the test. Whether you’re jumping, lifting, or just trying to make it through a warm-up without any surprises, it’s that sudden leak that sneaks in when your bladder feels the pressure.
After you’ve dominated the field, it’s cool-down time. You’re feeling good, hitting the showers, but then out of nowhere, that familiar urge strikes. You know the one—the urgent “I need to go NOW” that leaves you sprinting to the restroom, hoping you make it in time. That’s Urge Incontinence—the bladder muscle rebellion that doesn’t care if you just hit a personal best. It’s all about that sudden, intense need to go, sometimes catching you before you’re even close to ready.
And let’s not forget about Overflow Incontinence. Picture this: your bladder is like a cup that keeps filling, even when there’s no more room. You think you’re emptying it out, but nope—a little bit always seems to linger, waiting to surprise you later. It’s the kind of leak that catches you off guard when your bladder just doesn’t empty like it should.
Take Laura Gallagher Cox, the trampoline superstar who took on the Tokyo 2020 Olympics. She’s been open about her struggles with Stress Incontinence during competitions, having to wear pads and make those extra bathroom trips during training. It’s not just about the physical challenge—it’s the mental game too. Laura’s journey reminds us that even the most elite athletes can face these issues, but with the right strategies—like pelvic floor exercises, smart hydration, and a whole lot of determination—you can stay in control and keep pushing forward, and bladder training can help do just that.
Addressing the issues
You’re getting ready for another busy day—whether it’s a run in the park, a gym session, or just conquering your to-do list. But this time, you’ve got a secret weapon in your back pocket: Kegel exercises. Yeah, they might not be as glamorous as your new workout gear, but trust me, they pack a punch where it counts.
Every morning, before you even step out the door, you’re squeezing in a quick Kegel session (literally). It’s like giving your pelvic floor a mini workout, helping those muscles get stronger so they can keep things in check when you’re laughing, lifting, or even sneezing. Kegel exercises are your go-to move for building that inner strength, making sure your bladder knows who’s boss.
And then there’s bladder training—it’s like teaching your bladder some patience. Instead of running to the bathroom the second you feel the urge, you’re slowly training your bladder to wait a little longer each time. It’s not easy, but you’ve got this. It’s like turning your bladder into a well-trained athlete, pacing itself, and avoiding those sudden sprints.
For some extra support, you’ve also tried vaginal weight training. Think of it like lifting tiny dumbbells, but for your pelvic floor. You hold small weights within the vagina, working those muscles like a pro. It might sound unusual, but it’s all part of your routine to stay in control and avoid those unexpected leaks.
Sure, it’s not the most exciting part of your day, but just like hitting the gym or eating your veggies, it’s worth it. You’re taking charge, one Kegel at a time, and building up that strength to keep living your life without the worry of those little bladder surprises.
This video talks about effective techniques for runners to reduce the risk of urinary incontinence.
A Day in the Life: Putting Bladder-Friendly Tips into Action
It’s the end of a long day, and you’re winding down with your favorite TV show. You’ve got a cozy blanket, maybe a snack, and a nice glass of water. But wait—if you’re tired of waking up in the middle of the night to go to the bathroom, here’s a little tip: try drinking less in the hours before bed. It’s not about cutting out fluids altogether—you still need to stay hydrated during the day. But easing up on that evening beverage can help you get through the night without those unwelcome bathroom trips.
Then there’s the good ol’ pelvic floor exercises. You’re in the middle of your daily routine—whether it’s answering emails, watching TV, or even waiting in line at the grocery store. What if you could strengthen your bladder control without anyone even knowing? That’s where Kegels come in. Just a few squeezes here and there, and you’re working those pelvic muscles like a pro. It’s especially helpful if you’re pregnant or have recently given birth, as these exercises can counteract the muscle weakening that often happens during pregnancy.
And let’s talk about urgency suppression. You’re out running errands, and suddenly, your bladder sends you an urgent message: “Find a bathroom, NOW!” But instead of panicking, you remember your strategy—take a deep breath, stay calm, and try to suppress that urge. Maybe you cross your legs or distract yourself with some slow, deep breaths. These techniques help you regain control, so you can make it to the restroom in time, without the mad dash.
Finally, it’s all about bladder-friendly choices. You’re planning your meals and snacks for the day, and you’ve got a secret weapon: avoid the usual bladder irritants. That means cutting back on caffeine (sorry, coffee lovers), skipping the alcohol, and saying no to overly acidic foods. Instead, you’re loading up on fiber-rich goodies like fruits, veggies, and whole grains to keep constipation at bay—because, believe it or not, constipation can add to bladder troubles.
This video is your guide to simple pelvic floor exercises for better control and recovery. We’ll break down the key muscles involved, including those that support the bladder neck, and explain why they might weaken over time. Then, I’ll show you easy exercises to strengthen these muscles, helping you improve bladder control and support. Stick with it, and you’ll notice a real difference in your daily life.
5 Pelvic Floor Exercises
Keep track of your metrics
Bladder Diary
You may be asked to keep a bladder diary over the course of a few days or a week, especially early in the diagnostic process. The bladder diary helps your doctor understand your urination patterns, fluid intake, and the frequency of incontinence episodes.
Physical Exam
A physical exam usually happens during your initial visit to the doctor. This may include a pelvic exam to assess the strength of your pelvic floor muscles and identify any physical factors contributing to incontinence in your urinary system.
Pelvic Floor and Periurethral Muscle Tone
The assessment of muscle tone and function typically occurs during the physical exam. Your doctor may evaluate the tone and control of your pelvic floor, bladder neck, and periurethral muscles to determine if they are contributing to your incontinence. These muscles play a key role in maintaining bladder control, and any weakness in this area can lead to issues like urinary incontinence.
Changes in Muscle Tone During Urination
The changes in sympathetic and somatic tone that affect the bladder, bladder neck, periurethral muscles, and other pelvic structures occur naturally during the process of urination. Your body’s nervous system automatically reduces the tone in these muscles to allow urine to flow. However, if these muscles weaken, it can lead to issues like pelvic organ prolapse, where pelvic organs, such as the bladder, shift out of their normal position, potentially complicating urination. This process might be assessed or discussed during your visit if you have issues with starting or stopping the flow of urine, or if you’re experiencing symptoms related to prolapse.
Tune-Up Therapy
Pelvic Floor Exercises
You’re in the middle of your workout, feeling strong and in control. But this time, you’re not just working on your biceps—you’re focusing on those hidden pelvic floor muscles. It’s like adding a secret weapon to your routine. With every Kegel, you’re getting closer to beating those pesky leaks that try to interrupt your run. Your physical therapist designed a plan just for you, and you’re crushing it, one squeeze at a time.
Biofeedback
Imagine this: You’re hooked up to a monitor, and every move of your pelvic muscles is right there on the screen. It’s like a video game where the goal is to learn perfect control. Your therapist guides you through each contraction, helping you fine-tune your technique. By the end of the session, you’re a Kegel master, confident that you’re doing it right and ready to take on your next race without fear.
Manual Therapy
Your therapist works their magic, easing out hidden tension in your pelvic muscles. It’s like getting a tune-up for your body—each stretch and release leaves you feeling more balanced and in control. By the end, you’re not just relaxed; you’re ready to crush your next workout with muscles that are primed and ready.
Core Strengthening
You’re at the gym, but today’s focus isn’t just on your abs—it’s on your entire core. As you plank and bridge your way through the session, you realize how connected everything is. Your core isn’t just about a six-pack; it’s the foundation that supports your pelvic floor and prevents a bladder control problem. With every rep, you’re building a stronger base, reducing the strain on your bladder, and feeling more confident with each step.
Progress Tracking
You’re back in the therapist’s office, but this time it’s to check your progress. Together, you and your therapist celebrate the small victories—like how you can now run longer without worrying about leaks. It’s like watching your fitness journey unfold in real-time, with each goal bringing you closer to mastering your pelvic health. And the best part? You’re doing it all without missing a beat in your training.
Breathing Techniques
You’re out for a run, feeling the rhythm of your breath matching your stride. But today, you’re paying extra attention to how you breathe—deep, controlled, from your diaphragm. It’s like you’re giving your bladder a break with every exhale. Thanks to your therapist’s tips, you’re not just running; you’re managing your incontinence with each breath, turning your runs into smooth, confident strides.
Education and Lifestyle Adjustments
You’re sitting with your physical therapist, who’s breaking down what triggers those leaks. It’s like getting a playbook for your body. Suddenly, it all makes sense—why certain foods or activities make things worse and how small changes can make a big difference. You leave the session armed with knowledge, ready to tackle your workouts with a new strategy that keeps you in control.
Winning the Day: A Proactive Athlete’s Wellness Routine
Morning Wake-Up Call:
The alarm goes off, and you’re up, ready to crush the day. But before diving into the usual routine, you add a little extra something to your morning. No, it’s not a new protein shake—it’s all about those pelvic floor muscles exercises. (Here’s the deal: a few squeezes before you even step out of bed can make you feel like a superhero. And let’s be honest, when it comes to keeping those pesky leaks at bay, why not start the day with a win?) You know your body’s been through some changes—thank you, childbirth and menopause—but that’s not stopping you from being the badass you are.
Laced up and ready to go, you hit the pavement, but today, you’re more in tune with your body than ever. As you run, you’ve got that perfect form going—core engaged, chest up, and breathing like a pro. (Here’s a little secret: deep breathing isn’t just for yoga class—it’s your hidden superpower against bladder drama, including those pesky involuntary bladder contractions that can catch you off guard. Is like when you are lifting a heavy object and you feel that sudden sharp pain in your back.
And your hydration game? On point. Just enough to keep you fueled without turning your run into a bathroom dash.) You’re aware that bladder issues can sometimes be a sign of something more, like a UTI or that annoying constipation, so you’re keeping tabs on how you’re feeling.
After your run, you’re all about that recovery life. But this isn’t just any stretch session—it’s a strategic cooldown. (You’re skipping the heavy lifting for now and focusing on gentle stretches and relaxation. Why? Because avoiding unnecessary strain on your pelvic floor is just smart, and you’re all about making smart moves.) Plus, you know staying regular with your diet is key, so you’re keeping things fiber-friendly to avoid any extra pressure down there.
Lunch rolls around, and while you’re enjoying your meal, you’re also thinking ahead. You know that what you eat and drink now will set the tone for the rest of your day. (So, here’s the plan: cut back on that second cup of coffee and prevent that urine leaks. Instead go for something that won’t irritate your bladder. You’re all about balance—high-fiber foods, plenty of water, and a little extra care for your body.) You’re also considering a quick check-in with your healthcare provider, just to make sure everything’s in tip-top shape.
You’re not taking any chances, so you’ve scheduled that check-up with your doctor. (Because let’s face it, being proactive is cool, and you’re all about staying ahead of the game.) During the appointment, you talk about your bladder control concerns, and your doctor suggests a few tweaks—like watching out for UTIs and being mindful of any recent medication changes. You leave the office feeling like you’ve got this—because, well, you do.
As you gear up for your evening workout, you’re putting all those good habits into action. (You’re hydrated just right, focused on your core, and keeping your diet on track to avoid any surprises.) Your workout goes off without a hitch, and by the end of the day, you’re feeling strong and in control.
As you wind down for the night, you take a moment to appreciate how far you’ve come. (Here’s the takeaway: by staying aware of your body and making smart, proactive choices, you’re not just managing your bladder health—you’re owning it. And that’s something worth celebrating.) Tomorrow? It’s just another day to keep being awesome.
Essential Gear for Active Athletes: Top Products to Manage Urinary Incontinence
Pelvic Floor Muscles Trainers
Pelvic floor muscles trainers are excellent for strengthening the muscles that support the bladder, which is crucial for managing stress incontinence. These devices are particularly beneficial for athletes, as strong pelvic floor muscles can help prevent leaks during high-impact activities like running, jumping, or lifting.
Absorbent Underwear
Absorbent pads and specially designed incontinence underwear, like Depend Active-Fit, are discreet and stay in place during vigorous activities. They’re great for managing stress incontinence during workouts, providing protection without hindering performance and reducing urinary incontinence symptoms.
Bladder Support Pessaries
These are particularly effective for women experiencing stress incontinence. Poise Impressa Bladder Supports are designed to be worn during physical activities, offering internal support that reduces the risk of leaks when jumping, running, or lifting weights.
Bladder Support Pessaries
Supplements like AZO Bladder Control can be beneficial for athletes who experience urge incontinence. By reducing the frequency and urgency of urination, these supplements help athletes maintain focus during their training and competition without the constant need for bathroom breaks.
FAQs
Is it common for female athletes to experience bladder control issues?
Yes, bladder control issues, particularly stress incontinence, are relatively common among female athletes. High-impact activities like running, jumping, and heavy lifting can increase pressure on the bladder, leading to leaks.
What is a retropubic sling, and could it be a solution for me?
A retropubic sling is a surgical procedure where a mesh sling is placed under the bladder neck to support the urethra and prevent leaks. It’s an option for athletes who experience stress incontinence that doesn’t improve with conservative treatments.
What should I expect if I undergo bladder neck suspension surgery?
Bladder neck suspension is a surgical procedure that lifts and supports the bladder neck, reducing or eliminating stress incontinence. Recovery typically involves some downtime, but many athletes find they can return to their sport with improved bladder control.
Should I modify my exercise routine if I have bladder control issues?
You may need to modify certain high-impact activities, especially if they trigger leaks. However, with proper treatment and strategies, many athletes can continue their regular routines without significant changes.
Why might my doctor order a blood test for urinary incontinence?
Why They Ask: A blood test can help assess kidney function and detect any underlying issues that might be contributing to urinary incontinence, such as infection or abnormalities.
What causes pelvic organ prolapse ?
Childbirth: Strain on pelvic floor muscles during vaginal childbirth.
Aging and Menopause: Natural loss of muscle strength and elasticity, along with decreased estrogen levels.
Chronic Pressure: Conditions like chronic coughing, constipation, or heavy lifting that increase abdominal pressure.
Obesity: Extra weight increases pressure on the pelvic floor.
Hysterectomy: Removal of the uterus that may weaken pelvic support.
Genetic Factors: A predisposition to weaker connective tissues.
Pelvic Surgery: Previous surgeries on the bladder or rectum that weaken support structures.
High-impact Exercise: Activities like running or jumping that put strain on the pelvic floor muscles.
Benign Prostatic Hyperplasia (BPH)
Benign prostatic hyperplasia (BPH) is a non-cancerous enlargement of the prostate gland. It is common in older men and can cause urinary symptoms by compressing the urethra, the tube that carries urine from the bladder out of the body.
What are pelvic floor exercises, and how can they help me as an athlete?
Pelvic floor exercises, also known as Kegels, involve contracting and relaxing the muscles that support your bladder, uterus, and bowels. Regular practice strengthens these muscles, helping to prevent or reduce leaks during physical activities.
Options if pelvic floor exercises aren’t enough?
If pelvic floor exercises alone aren’t sufficient, other options include:
Bladder Training: Gradually increase the time between bathroom visits to train your bladder to hold urine longer.
Medication: Some medications can help relax the bladder or improve muscle control.
Pessaries or Urethral Inserts: These devices can provide additional support to the bladder or urethra during exercise.
Can bladder control issues impact my performance as an athlete?
Yes, bladder control issues can be distracting and may affect your confidence and focus during training or competition. Addressing these issues through treatment can help you perform at your best and reduce more urine.
What are bulking agents, and how might they help me?
Bulking agents are injected into the bladder neck and urethra to thicken the tissues, helping to close the bladder opening and reduce leaks. This can be a minimally invasive option for athletes with stress incontinence.
What is a Postvoid Residual (PVR) measurement, and why is it important?
A PVR test measures how much urine remains in your bladder after you urinate. This helps determine if your bladder is emptying properly, which is crucial for diagnosing certain types of incontinence.
What are pelvic floor muscles?
Pelvic floor muscles are a group of muscles and tissues that stretch across the bottom of the pelvis, supporting the bladder, uterus (in women), rectum, and other pelvic organs. They play a crucial role in controlling urination, bowel movements, and sexual function.
How can physical therapy help with my bladder control issues?
Physical therapy for bladder control often includes pelvic floor exercises, biofeedback, and manual therapy. A physical therapist can create a customized program to strengthen your pelvic floor and improve muscle coordination, helping you maintain control during high-impact sports.
Sacral nerve stimulation work, and is it suitable for athletes?
Sacral nerve stimulation involves implanting a device that sends electrical impulses to the sacral nerves, which control bladder function. It can be an effective treatment for athletes with severe incontinence who haven’t responded to other therapies.
Are there any non-surgical devices that might help with bladder control during sports?
Yes, non-surgical options include vaginal pessaries and urethral inserts. These devices provide physical support to reduce leaks and can be particularly useful during high-impact activities.
How can I prevent bladder control issues from worsening as an athlete?
To prevent bladder control issues from worsening as an athlete, focus on strengthening your pelvic floor and bladder muscle, maintaining a healthy weight, and practicing good bladder habits. Regular check-ins with a healthcare provider can also help manage symptoms before they become more severe.
Why do I need a pelvic ultrasound?
A pelvic ultrasound provides an image of your bladder and surrounding organs, helping your doctor detect any abnormalities that could be causing or contributing to incontinence.
What causes pelvic floor muscles to weaken?
Pelvic floor muscles can weaken due to several factors, including childbirth, aging, menopause, chronic coughing, obesity, and high-impact activities. Surgical procedures and genetic predisposition can also contribute to muscle weakening.
When you consult a doctor about anything written in this website?
Disclaimer: Always consult your medical provider.
I wanted to mention a related article. Are you planning to see your doctor? Don’t miss this part!
So, you’re gearing up for that big conversation with your doctor about your birth plan. You’ve got your questions ready, but here’s a pro tip: before you go, make sure you check out this blog post. Trust me, you’ll want to know how to confidently say, “Please remove your fingers from my vagina immediately”—just in case things start getting a little too up close and personal during labor.
This post is packed with the real talk on how to protect your perineum, avoid unnecessary interventions, and keep your birth experience as smooth as possible. So before you head to that appointment, give it a read. You’ll be glad you did.
Check it out here and go into your next visit fully armed with the knowledge you need!