Runner friends, if you love hitting the pavement but are dealing with the frustrating issue of urinary incontinence, we know this pesky problem can really put a damper on your runs. But there are ways to manage it effectively. Let’s break it down in a way that’s easy to understand and put into action.

Why It Happens

Urinary incontinence, or unexpected leaks, often happens because the pelvic floor muscles are weak or not working properly. These muscles support your bladder and help control your pee. Running is a high-impact activity, and it can stress those muscles even more, leading to leaks.

Types of Urinary Incontinence

1. Stress Incontinence: Leaks when you are physically active, like during a run.

2. Urge Incontinence: A sudden, strong need to pee that can be hard to control.

3. Mixed Incontinence: A mix of both stress and urge incontinence.

How to Fix It

Pelvic Floor Exercises 

• Find the Right Muscles: Imaging that you are trying to stop peeing mid-stream. Those are your pelvic floor muscles.  (Don't do this more than twice a year)

• Do the Exercises: Everyone is different.  Some people need to strengthen their muscles, while other people need to rest.  If you do the wrong exercises (like only doing kegels), may increase your symptoms. Your PT will prescribe the exercises specific to your needs.

• Be Consistent: Regular practice, of your PT's recommendation, will help control leaks.

Core Coordination:

• Teamwork:  Your core and pelvic floor work simultaneously.  Your pelvic floor and core contract during exertion, but also need to relax and lengthen for proper function. 

• Training: Depending on your specific needs, your PT will recommend strengthening exercises, like planks and bridges, or they may suggest breath work and stretching. 

Bladder Training:

• Create a Schedule: Start by going to the bathroom every 2-4 hours, then gradually extend the time.

• Manage Urges: Use relaxation techniques and pelvic floor exercises to control sudden urges.

Adjust Your Running Routine:

• Softer Surfaces: Run on grass or a treadmill to reduce impact.

• Cross-Training: Add low-impact activities like swimming or cycling to your routine.

• Smart Hydration: Drink enough water throughout the day, but avoid chugging right before a run.

Seek Professional Help

If your symptoms persist, seeing a physical therapist who specializes in pelvic health can make a big difference. We'll give you personalized exercises and techniques to improve your pelvic floor function.

Book a call here to learn more

Keep Running with Confidence

Dealing with urinary incontinence while running can be tough, but it’s totally manageable. By strengthening your pelvic floor, working on your core, and adjusting your running habits, you can reduce those pesky leaks and enjoy your runs again.

Remember, managing incontinence is a journey. With the right approach and a bit of dedication, you can stay active and confident. If you need more personalized advice, don’t hesitate to reach out!

Keep moving forward and happy running!

Want more? Check out:
Reclaim Your Strength: Navigating Postpartum Body Changes for Active Moms
The Power of Diaphragmatic Breathing: Regaining Confidence After Pelvic Floor Dysfunction