Stress incontinence is characterized by urine leakage occurring
when a person is active, or puts stress on their bladder. Usually this
means that when someone laughs, coughs, sneezes, or exercises, they may
leak urine. Sometimes the leaks are only a few drops, and other times it
may be more.
The severity of the incontinence will determine how bad the leak is. For some only light activity is needed to cause a leak, and for others, vigorous activity is required. Either way, exercising with stress incontinence is a challenge.
About one in five women
suffer from stress incontinence. Leakage during exercise may be keeping you from the gym, but regular exercise is important for good health. The following are a few strategies for being able to do physical activity despite stress incontinence.
Strategy one: Wear the right clothes.
When you have stress incontinence it is important to wear workout clothes that provide compression and support for the pelvic floor. Consider a pair of triathalon shorts. They not only give the support needed, but have a light pad for moisture absorption, and can be worn under shorts or sweats.
Strategy two: Choose the right exercises.
Exercising can cause leakage, but certain moves and exercises will lead to more of it than others. For those looking to work out with stress incontinence, avoid exercises that involve bearing down, such as crunches, double leg raises, or weight training where you hold your breath. Instead, choose activities that life the chest, reduce bladder pressure, and lengthen the spine, such as swimming, biking, and yoga.
Strategy three: Take bathroom breaks.
It is sometimes just this simple. If you want to participate in vigorous exercise, take a bathroom break before hand. If you feel the need, take one during. Keep your bladder empty while you exercise to avoid leaks.
Strategy four: Choose the right hydration.
Do not to dehydrate yourself, as this can make bladder control worse as the urine is more concentrated and can irritate the bladder. Stay hydrated and choose the right method of hydration. Water is the right option. Acidic beverages such as citrus juice, or caffeinated beverages will only increase the urge and reduce your ability to control leaks.
Strategy five: Strengthen those muscles.
The pelvic floor muscles are what control the bladder, so to help strengthen those muscles, do Kegel exercises, and other exercises to strengthen the transverse abdominals. A trainer or physical therapist that is familiar with and/or focuses on women's health, including bladder health, can help you learn to pinpoint, engage and exercise all the muscles in the pelvis.
Strategy six: Absorbent Products.
Absorbent products will not stop you from urine leakage, but they will catch the leak, keeping you dry and confident. Pads, pantiliners, guards, and other low profile, discrete products can offer the protection you need while exercising.
Strategy seven: Surgery.
If you are doing all of the above strategies, and still feel like leaking is out of control, consider a surgery to help reduce incontinence. There are minimally invasive surgeries that can be done to improve the condition, and are usually outpatient.
The severity of the incontinence will determine how bad the leak is. For some only light activity is needed to cause a leak, and for others, vigorous activity is required. Either way, exercising with stress incontinence is a challenge.
About one in five women
suffer from stress incontinence. Leakage during exercise may be keeping you from the gym, but regular exercise is important for good health. The following are a few strategies for being able to do physical activity despite stress incontinence.
Strategy one: Wear the right clothes.
When you have stress incontinence it is important to wear workout clothes that provide compression and support for the pelvic floor. Consider a pair of triathalon shorts. They not only give the support needed, but have a light pad for moisture absorption, and can be worn under shorts or sweats.
Strategy two: Choose the right exercises.
Exercising can cause leakage, but certain moves and exercises will lead to more of it than others. For those looking to work out with stress incontinence, avoid exercises that involve bearing down, such as crunches, double leg raises, or weight training where you hold your breath. Instead, choose activities that life the chest, reduce bladder pressure, and lengthen the spine, such as swimming, biking, and yoga.
Strategy three: Take bathroom breaks.
It is sometimes just this simple. If you want to participate in vigorous exercise, take a bathroom break before hand. If you feel the need, take one during. Keep your bladder empty while you exercise to avoid leaks.
Strategy four: Choose the right hydration.
Do not to dehydrate yourself, as this can make bladder control worse as the urine is more concentrated and can irritate the bladder. Stay hydrated and choose the right method of hydration. Water is the right option. Acidic beverages such as citrus juice, or caffeinated beverages will only increase the urge and reduce your ability to control leaks.
Strategy five: Strengthen those muscles.
The pelvic floor muscles are what control the bladder, so to help strengthen those muscles, do Kegel exercises, and other exercises to strengthen the transverse abdominals. A trainer or physical therapist that is familiar with and/or focuses on women's health, including bladder health, can help you learn to pinpoint, engage and exercise all the muscles in the pelvis.
Strategy six: Absorbent Products.
Absorbent products will not stop you from urine leakage, but they will catch the leak, keeping you dry and confident. Pads, pantiliners, guards, and other low profile, discrete products can offer the protection you need while exercising.
Strategy seven: Surgery.
If you are doing all of the above strategies, and still feel like leaking is out of control, consider a surgery to help reduce incontinence. There are minimally invasive surgeries that can be done to improve the condition, and are usually outpatient.
Dianna Malkowski is a Physician Assistant and Mayo Clinic trained
nutritionist who helps customers of The CareGiver Partnership with
questions to their caregiving questions. She invites you to visit
blog.caregiverpartnership.com for more helpful family caregiver
information. Also learn more about Incontinence at http://www.caregiverpartnership.com/landing/incontinence/
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