How Do I Stop Leaking When I Exercise?
REV Health Radio Ep024: Dr. Libby- Breathe
Do you pee when you exercise? Whether it is weightlifting, running, jumping, or double unders, it is COMMON for females after childbirth to leak when they exercise, but it does not have to be NORMAL. Depending on your situation, you may benefit from a pelvic floor examination; HOWEVER, there are factors you can optimize BEFORE setting up a pelvic floor examination.
Even without a pelvic floor muscle examination, leaking urine can be resolved by understanding how to find and be strong with a BRACED NEUTRAL SPINE and how to STRENGTHEN YOUR HIP. Dr. Libby from Breath Physical Therapy & Wellness is a pelvic floor expert who joined the REV Health Radio Podcast to discuss why you leak urine when you exercise. You can listen to the FULL EPISODE or read Dr. Libby’s top recommendations below:
Top 4 Ways to STOP Leaking During Exercise
Photo Credit Dr. Julie Wiebe, PT
Pressure Management
Your chest and abdominal cavity put downward pressure on your pelvis. When the pressure in the abdomen is high, your pelvic floor needs to be EXTRA strong to keep the contents in your bladder from leaking out the bottom. Understanding the proper position of the spine and ribcage, diaphragmatic breathing, and NOT HOLDING YOUR BREATH are essential to set your body to handle the pressure of exercise.
Constipation
Similar to Pressure Management, constipation puts extra demand on the pelvic floor. If your pelvic floor does not have the strength or position to hold strong, you will end up leaking.
Caffeine Consumption
When you exercise, the timing of your caffeine intake can contribute to leaking. A full glass of water, venti Starbucks coffee, and pre-workout are not a great combination. Caffeine is a diuretic that can inhibit the ability of the pelvic floor to function. If you exercise in the morning, avoid caffeine until after your workout.
Muscle Coordination
While you may have a very strong kegel and pelvic floor contraction, coordination within your deep core is essential to know how and when to contract to keep contents in. Coaching on breathing, bracing, and midline stability can make a HUGE change in your symptoms.
Leaking urine during workouts is COMMON but does not have to be NORMAL. Start by getting your hips as strong as possible, find a braced neutral spine position, and learn how to breathe in that position. Many clients we see struggle with what they should do and the right way to do it to get results. If that sounds like you, reach out for help. Start with a Free Discovery Call to provide clarity on your situation and see if we can help.
