Medically Reviewed by Chris S. McCauley, MD
According to a survey of more than 300 women, 47% noted some degree of incontinence while exercising. In female athletes, especially runners, the physical activity seems to actually trigger incontinence.Even for the recreational exerciser, embarrassing episodes in public situations can traumatize a woman struggling with stress incontinence. And your gym or fitness center is a very public place.“It’s important to keep exercising for your overall health, even with incontinence,” says McLeod Gynecologist Chris McCauley, MD. “Certain types of exercises should be avoided, but you can take some simple steps to can continue a healthy lifestyle.”
Before you go to the gym:
- DO NOT eat a big meal. This puts extra pressure on your pelvic muscles and bladder.
At the fitness center, before you exercise:
- Empty your bladder before starting your workout.
- Limit fluid intake but stay hydrated. It’s more difficult to control your bladder if you’re dehydrated.
- Use a tampon, pads or adult diapers to absorb any leakage before it’s visible.
For your workout routine:
- CHOOSE activities that will reduce pressure on your bladder, such as yoga and swimming.
- CHOOSE lower impact exercises, such as walking or Pilates.
- CHOOSE workout machines that don’t exert pressure on the pelvis, such as a treadmill or elliptical.
- AVOID lifting heavy weights or performing body exercises, such as plunges, jumping jacks, and squats that bounce or push on the pelvis.
- Try Kegels at the fitness center, at home or even at work to strengthen your pelvic muscles and control stress incontinence.Not exercising can lead to a weight gain. The extra weight places pressure on your abdomen and bladder and incontinence is heightened.
FINAL THOUGHT
If you are experiencing stress incontinenceor urge incontinence (overactive bladder), talk to your Gynecologist. There is a range of treatments to help you regain or maintain your quality of life – and your exercise routine.
Find a Gynecologist near you.
Sources include: McLeod Health, British Journal of Sports Medicine, A Woman’s Guide to Pelvic Health, National Institutes of Health
FAQs
A Kegel exercise is like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten. Next time you have to urinate, start to go and then stop.
What is the best exercise for incontinence? ›
A Kegel exercise is like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow. It is important to find the right muscles to tighten. Next time you have to urinate, start to go and then stop.
How do I stop incontinence during exercise? ›
How To Manage Bladder Leakage During Exercise
- Strengthen Your Pelvic Floor. A weak pelvic floor can make you more susceptible to SUI. ...
- Use a Pessary. ...
- Use Protection. ...
- Go Easy On The Fluids. ...
- Watch What You Eat. ...
- Empty Your Bladder Before Starting Your Workout. ...
- Try Retraining Your Bladder. ...
- Wear Black Pants.
High-impact exercise and sit-ups put pressure on your pelvic floor muscles and can increase leaks. To strengthen your pelvic floor to relieve symptoms, replace high-impact exercise, such as jogging and aerobics, with strengthening exercise, such as pilates.
How do you stretch to stop bladder leakage? ›
To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you're lifting the marble. Try it for three seconds at a time, then relax for a count of three. Maintain your focus. For best results, focus on tightening only your pelvic floor muscles.
What heals incontinence? ›
Treatment
- Pelvic floor muscle exercises. A member of your healthcare team or a physical therapist can help you learn how to do Kegel exercises to strengthen your pelvic floor muscles and urinary sphincter. ...
- Drinking fluids. ...
- Healthy lifestyle changes. ...
- Bladder training.
vagin*l mesh surgery (tape surgery)
vagin*l mesh surgery is where a strip of synthetic mesh is inserted behind the tube that carries urine out of your body (urethra) to support it. vagin*l mesh surgery for stress incontinence is sometimes called tape surgery. The mesh stays in the body permanently.
Do squats help incontinence? ›
Squats. In addition to improving urinary incontinence, squats can strengthen the muscles in your hips, calves, hamstrings, and obliques. They can burn a lot of calories and help you lose excess weight.
How to train your bladder to empty completely? ›
Techniques for Complete Bladder Emptying
- Timed voids. ...
- Double void. ...
- Drink plenty of fluids. ...
- Have a bowel movement every day. ...
- Comfort and privacy are necessary to empty completely. ...
- Leaning forward (and rocking) may promote urination.
Fluid and diet management, to regain control of your bladder. You may need to cut back on or avoid alcohol, caffeine or acidic foods. Reducing liquid consumption, losing weight or increasing physical activity also can ease the problem.
Caffeinated drinks include tea and coffee as well as cola and energy drinks. Alcoholic beverages also have a diuretic effect, so try to limit your alcohol intake. But avoiding too many fluids can also make your symptoms worse.
How do you know if you are doing Kegels correctly? ›
You need to tighten or squeeze enough to feel Kegels working. However, be careful not to bear down on or squeeze the muscles of your inner thighs, back, buttocks or stomach. Squeezing these muscles means you aren't doing the exercise correctly. You also shouldn't squeeze so hard that you hold your breath.
Does drinking more water help bladder leakage? ›
Encouraging those with urinary incontinence to drink more water might sound counterproductive, but it can actually help them. Some people are tempted to drink less water and other liquids in general in order to reduce the need to urinate frequently.
What can I take over the counter to stop bladder leakage? ›
Currently, the oxybutynin patch is the only FDA-approved OTC medication to treat OAB.
What is the new device for female urinary incontinence? ›
The EmSella chair uses electromagnetic technology to stimulate the pelvic floor muscles. It essentially causes thousands of Kegel-like contractions per second to engage all the muscles of the pelvis at once. The EmSella chair is completely non-invasive and patients even remain fully clothed.
Do squats help with urinary incontinence? ›
Squats. In addition to improving urinary incontinence, squats can strengthen the muscles in your hips, calves, hamstrings, and obliques. They can burn a lot of calories and help you lose excess weight.
What exercises should you avoid with a weak pelvic floor? ›
Intense core exercises - Like crunches and squats. These put pressure on your abdomen causing stress to your pelvic floor, occasionally resulting in pelvic pain.
