Why Do You Experience Urinary Incontinence When Running
Experiencing urine leakage during running often occurs due to a problem with the pelvic floor muscles. Weakened pelvic floor muscles can be caused by a number of things such as the strain of pregnancy and childbirth, hormonal shifts and the force of gravity over time. Having weak pelvic floor muscles results in the individual being unable to prevent and control leakages. While some individuals suffer from a strength deficit, others possess plenty of pelvic power, however lack the full control or ability to release it.
Excessive tension from injury or stress can keep the pelvic floor in a constant clench. Eventually, the muscles become tired and give away, causing lack of support and leakage control. The impact of too much pressure on the muscles can then contribute to stress incontinence. If your muscles have too much tension, you may experience frequent pain during intercourse or have difficulty inserting a tampon.
Stop Stress Urinary Incontinence With 5 Easy Exercises
Hi, I’m Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.
Dr. Jen, a pelvic floor physical therapist, is back to show exercises to help reduce & prevent stress urinary incontinence in both women & men. Activities that cause this include coughing, laughing, sneezing, or impact exercises.
One of the most common issues pelvic floor physical therapists see is stress urinary incontinence. Basically, this is when there is involuntary bladder leakage due to a combination of increased pressure or tension in the abdominal area and weak core muscles.
The main muscles to focus on are the true core muscles which are the respiratory diaphragm, pelvic floor, deep transversus abdominis , and the multifidus muscles in your back. They work together to help stabilize the core, support our organs, and help prevent leakage.
Starting off with proper breathing is the most important part. Holding our breaths during activities increase the pressure which can cause the leaking. Diaphragmatic breathing is not only a great strengthening exercise, but it also helps relax the body as well.
Progressing from there, continue with the diaphragmatic breathing and now add in TA exercises by contracting those muscles as you continue to breathe. Next, adding a gluteus bridge helps progress the movement.
Other Videos Related to the Pelvic Floor:
What Steps Can I Take At Home To Treat Urinary Incontinence
Your doctor or nurse may suggest some things you can do at home to help treat urinary incontinence. Some people do not think that such simple actions can treat urinary incontinence. But for many women, these steps make urinary incontinence go away entirely, or help leak less urine. These steps may include:
You can also buy pads or protective underwear while you take other steps to treat urinary incontinence. These are sold in many stores that also sell feminine hygiene products like tampons and pads.
You May Like: How Can Exercise Help With Stress
Symptoms Of Stress Urinary Incontinence
Women with stress urinary incontinence feel a sudden and intense need to urinate, often triggered by activities that place added pressure or stress on their bladder and pelvic floor muscles. Some of the more common activities that can lead to leakage include:
Getting in or out of a car
Leakage may include just a small drop or two of urine or even a whole stream. Any amount is unwanted, so dont dismiss your concerns simply because your leakage doesnt seem as bad as it might otherwise be. If you find yourself wet, you can find yourself a treatment option.
Will I Have Incontinence For My Entire Life
Sometimes incontinence is a short-term issue that will go away once the cause ends. This is often the case when you have a condition like a urinary tract infection . Once treated, frequent urination and leakage problems caused by a UTI typically end. This is also true for some women who experience bladder control issues during pregnancy. For many, the issues end in the weeks after delivery. However, other causes of incontinence are long-term and related to conditions that are managed throughout your life. If you have a chronic condition like diabetes or multiple sclerosis, you may have incontinence for a long period of time. In those cases, its important to talk to your provider about the best ways to manage your incontinence so that it doesnt interfere with your life.
A note from Cleveland Clinic
It can be embarrassing to talk about bathroom habits with your healthcare provider. This embarrassment shouldnt stop you from treating incontinence, though. Often, your healthcare provider can help figure out the cause of your bladder control issue and help make it better. You dont need to deal with it alone. Talk to your healthcare provider about the best ways to treat incontinence so that you can lead a full and active life without worrying about leakage.
Recommended Reading: Can Stress Cause Heart Problems
Symptoms Of Stress Incontinence
Common in Women
Stress incontinence occurs when pelvic floor muscles weaken. The condition is the most common type of urinary incontinence in young women. Stress incontinence is the second most common type in older women. Activities like exercise, walking, stretching, bending, laughing, coughing, sneezing, or lifting place strain on weakened pelvic floor muscles, and that leads to leaks. Any activity that increases physical strain on pelvic floor muscles may lead to stress incontinenceeven sex. The amount that leaks varies. It may be a few drops or up to a tablespoon or more, depending on severity.
Some studies suggest 24% to 45% of women over the age of 30 suffer from stress incontinence. If you suffer from urinary incontinence, you are definitely not alone. Weakness in not just the pelvic floor muscles, but also in the urethral sphincter often plays a role in this type of urinary incontinence.
Is Incontinence More Common In Women
Incontinence is much more commonly seen in women than in men. A large part of this is because of pregnancy, childbirth and menopause. Each of these events in a womans life can lead to bladder control issues. Pregnancy can be a short-term cause of incontinence and the bladder control issues typically get better after the baby is born. Some women experience incontinence after delivery because of the strain childbirth takes on the pelvic floor muscles. When these muscles are weakened, youre more likely to experience leakage issues. Menopause causes your body to go through a lot of change. Your hormones change during menopause and this can alter your bladder control.
Men can also experience incontinence, but it isnt as common as it is in women.
Recommended Reading: How Do You Know If You Have Stress
Home Remedies: Urinary Incontinence Can Be Embarrassing
Urinary incontinence the loss of bladder control is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that’s so sudden and strong you don’t get to a toilet in time.
Though it occurs more often as people get older, urinary incontinence isn’t an inevitable consequence of aging. If urinary incontinence affects your daily activities, don’t hesitate to see your health care provider. For most people, simple lifestyle changes or medical treatment can ease discomfort or stop urinary incontinence.
Many people experience occasional, minor leaks of urine. Others may lose small to moderate amounts of urine more frequently.
Types of urinary incontinence include:
Lifestyle and home remedies
Bladder trainingThis involves learning to delay urination every time you get the urge to go. You may start by trying to hold off for 10 minutes. The goal is to lengthen the time between toilet trips until you’re urinating every two to four hours. Bladder training may also involve double voiding urinating, then waiting a few minutes and trying again to empty your bladder more completely.
Schedule toilet tripsThe idea here is timed urination going to the toilet according to the clock rather then waiting for the need to go. Try to go every two to four hours.
Problems with urine leakage may require you to take extra care to prevent skin irritation:
When to see a health care provider
Permanent Solution For Urinary Incontinence Through Laser Surgery
You can get rid of the discomforts of urinary incontinence permanently by undergoing the surgery for the same. A variety of surgical procedures for urinary incontinence are available, some of which include:
- Sling Procedure
- Bladder Neck Suspension
- Artificial Urinary Sphincter
Apart from these surgeries, the advanced laser treatment for urinary incontinence also has a very high success rate. Laser surgery is a minimally invasive procedure that uses the CO2 laser technique to loosen the muscles in the urinary tract. This allows proper urine flow and thus resolves most of the symptoms of urinary incontinence.
The laser surgery involves no risk of complications and is absolutely safe. The recovery is fast and smooth and you can say goodbye to urinary problems in a hassle-free manner.
You May Like: Can Stress Bring On Hot Flashes
How Is It Treated
Treatments are different for each person. They depend on the type of incontinence you have and how much it affects your life. After your doctor knows what has caused the incontinence, your treatment may include exercises, bladder training, medicines, a pessary, or a combination of these. Some women may need surgery.
There are also some things you can do at home. In many cases, these lifestyle changes can be enough to control incontinence.
- Cut back on caffeine drinks, such as coffee and tea. Also cut back on fizzy drinks like soda pop. And don’t drink more than one alcohol drink a day.
- Eat foods high in fibre to help avoid constipation.
- Don’t smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good.
- Stay at a healthy weight.
- Try simple pelvic-floor exercises like Kegel exercises.
- Go to the bathroom at several set times each day, and wear clothes that you can remove easily. Make your path to the bathroom as clear and quick as you can.
- Keep track of your symptoms and any leaking of urine with a bladder diary. This can help you and your doctor find the best treatment for you.
If you have symptoms of urinary incontinence, don’t be embarrassed to tell your doctor. Most people can be helped or cured.
When Should I See A Doctor About Incontinence
Its important to know that incontinence can be treated. Many people believe that its something that just goes along with aging and is an unavoidable issue. If you find that incontinence is disturbing your daily activities and causing you to miss out on things you typically enjoy, talk to your healthcare provider. There are a wide range of options to treat incontinence.
Recommended Reading: What To Do When You Get Stressed
Are You At Risk For Stress Urinary Incontinence
If you pee a little when you laugh, dance, exercise or sneeze, you may have stress urinary incontinence.
While this can be annoying, it can be treatedand even some small lifestyle changes can make a big difference, according to the Urology Care Foundation, the official foundation of the American Urological Association.
It might help to lose weight or to stop smoking, which will lessen your coughing. You can do exercises, known as Kegels, which strengthen the pelvic floor and help support your bladder, the foundation says.
Absorbent products may help to contain the leaks, at least over the short term or long term, depending on what you choose.
There are two main types of urinary incontinence, according to the foundation. The first is SUI , in which you release a small to moderate amount of urine when you cough, sneeze or laugh.
In Urge Urinary Incontinence or Overactive Bladder, you may have a sudden, uncontrollable need to pass urine. Leaks with this can be moderate to large.
Common risk factors for SUI are gender, with women more likely to have the condition pregnancy and giving birth smoking and chronic coughing being overweight pelvic or prostate surgery, and nerve injuries to the spine or neurologic disease.
Stress Urinary Incontinence: Seven Tips To Stop Leaks And Stay Dry
- Urinary Incontinence
- Stress Urinary Incontinence: Seven Tips to Stop Leaks and Stay Dry
Your brain says you dont need to use the bathroom, but your bladder disagrees, resulting in a leak. Urinary incontinence can be inconvenient and embarrassing, but its also common. Millions of Americans over age 60 suffer from it. Even though urinary incontinence is more prevalent in older adults, its not a normal part of the aging process.
There are three broad categories of urinary incontinence: nocturia , urge incontinence and the most common, especially for women stress incontinence .
Before you stop laughing at jokes or jumping on trampolines, you should know that stress incontinence is treatable, and theres no reason to let it affect your quality of life. Mercy Clinic urologist Dr. Matthew Kincade has seven things you should know about stopping leaks.
Don’t Miss: How To Make Stress Go Away
Male Stress Urinary Incontinence
Before we get into the details on Stress Urinary Incontinence a quick review of the male plumbing system is in order. As you may recall from biology class, the kidneys main job is to filter out waste from the blood. Once it does so, it mixes this waste with water and sends it to the bladder. The bladder holds the urine until its time to pee. While the bladder muscle squeezes, the sphincter relaxes, allowing the urine to be released. Any sort of physical stress on the system can cause urine to be released unintentionally. Thats SUI.
How Can You Minimise Your Problems With Incontinence And Running
Talking to a physical therapist can help diagnose urinary incontinence and find the underlying cause of your stress incontinence, as well as working with you to improve your strength. It is estimated that six out of ten cases of stress incontinence caused by a weak pelvic floor are improved by strengthening the pelvic floor. The same types of relaxation strategies that help women with incontinence can also ease mens urinary urges. If your muscles are too tense, your Doctor will recommend trying deep breathing or other relaxation techniques instead of pelvic floor exercises.
Read Also: Is Stress Bad For Ms
Here Are The Symptoms Of Urinary Incontinence That You Should Be Aware Of:
- The sudden strong urge to pass urine immediately
- Wetting the bed while sleeping
- Leakage of urine even due to minor stress, e.g. coughing, sneezing, lifting any object, etc.
If you are dealing with these signs of urinary incontinence, you need not worry too much. Through this blog, you will get to know about the effective ways to stop urinary incontinence.
When To Seek Medical Advice
See a GP if you have any type of urinary incontinence. Urinary incontinence is a common problem and you should not feel embarrassed talking to them about your symptoms.
This can also be the first step towards finding a way to effectively manage the problem.
Urinary incontinence can usually be diagnosed after a consultation with a GP, who will ask about your symptoms and may do a pelvic or rectal examination, depending on whether you have a vagina or a penis.
The GP may also suggest you keep a diary in which you note how much fluid you drink and how often you have to urinate.
Find out about diagnosing urinary incontinence.
You May Like: Can Stress Cause Arthritis Flare Up
The Link Between Running And Urine Leaks
First, lets learn more about incontinence.
Leaking, or urinary incontinence, is a medical condition that refers to the involuntary loss of urine triggered by increased pressure or abrupt muscle contraction of the bladder.
In other words, its when youre unable to control your bladder.
Incontinence can be nothing but a minor nuisance to a complete loss of bladder control.
Surveys show that incontinence affects twice as many women as men.
This may be blamed on hormonal changes and delivery history .
At least one in three female runners over 30 may experience bladder leaks while running, research reports.
What Are The Symptoms Of Incontinence
The main symptom of incontinence is a leakage of urine. This could be a constant dripping of urine or an occasional experience of leakage. If you have incontinence, you might have large amounts or small amounts of leaked urine. You might experience leakage for a wide variety of reasons often depending on the type of incontinence you have.
You might leak urine when you:
- Have an urge to urinate, but cant make it to the toilet on time.
- Have to get up in the middle of night to urinate .
Also Check: How Can I Be Stress Free
What Causes Bladder Weakness
Bladder weakness usually occurs when the muscles in the pelvic floor or sphincter have been damaged or weakened.
Both men and women have a pelvic floor. It is made up of layers of muscles which hold the bladder and bowel in place and help to stop leaks. The sphincter is a circular muscle that goes around the urethra and squeezes as the bladder fills up to create a seal so that urine cant leak out.
In women, these muscles can be weakened during pregnancy by the extra weight and natural hormonal changes. Childbirth can cause more problems especially if delivery is prolonged or the baby is large. Forceps and ventouse assisted deliveries may increase the risk of damage, muscle tearing or episiotomies can cause further damage.
Some women develop stress urinary incontinence after the menopause. This is because the pelvic floor becomes weaker following hormone changes within the body. Even before the menopause, some women may notice that they have a weaker bladder than normal in the week before a period. Stress urinary incontinence may occur after a hysterectomy and also after operations on the bladder.
People who have been constipated for a long time or have a chronic cough may also be prone to stress urinary incontinence. Men can develop stress urinary incontinence if they are experiencing problems related to their prostate gland or post prostate surgery.