Understanding Stress Incontinence While Running

Understanding Stress Incontinence While Running: Causes, Solutions, and Support

October 17, 2024

For many, running is a great way to stay fit and relieve stress, but for some individuals, it can come with an unexpected and uncomfortable issue—stress incontinence. This condition, characterized by involuntary leakage of urine during physical activities like running, can affect both men and women, though it is more common among women, especially postpartum. While stress incontinence is a frustrating and sometimes embarrassing problem, it is also manageable and treatable.

In this blog, we'll explore what stress incontinence is, why it happens when running, exercises to help manage it, and when to seek professional help for lasting relief.

What Is Stress Incontinence?

Stress incontinence occurs when there’s increased pressure on the bladder, which overpowers the pelvic floor muscles responsible for maintaining bladder control. Activities that put sudden pressure on the abdomen—such as running, jumping, or even coughing and sneezing—can cause urine leakage. The name "stress" refers to the physical stress placed on the bladder, not emotional stress, although emotional stress can exacerbate symptoms in some cases.

Running, with its high-impact nature, can be particularly challenging for those with stress incontinence because the repeated pounding on the ground and increased intra-abdominal pressure can overwhelm the pelvic floor muscles, leading to leakage.

Why Does Stress Incontinence Happen While Running?

The pelvic floor muscles, located at the base of the pelvis, are key to supporting bladder control. When these muscles weaken or lose their coordination, they may struggle to keep the bladder sphincter closed when it experiences pressure. Several factors can contribute to this weakening:

Pregnancy and childbirth: Vaginal delivery can stretch or damage the pelvic floor muscles, making it harder to control bladder function, especially during high-impact activities like running.

Hormonal changes: Hormonal shifts during pregnancy, postpartum, or menopause can affect the strength and elasticity of pelvic muscles, leading to leakage.

Age: Over time, the pelvic floor muscles naturally weaken, contributing to stress incontinence.

High-impact activities: Running, with its repetitive impact on the pelvic region, can stress the bladder and pelvic floor, especially if the muscles are already weakened.

Exercises to Manage Stress Incontinence

The good news is that strengthening the pelvic floor muscles can significantly reduce or even eliminate stress incontinence symptoms. By focusing on targeted exercises that strengthen these muscles, you can improve your bladder control and continue running with confidence.

1. Kegel Exercises

Kegels are the cornerstone exercise for strengthening the pelvic floor muscles. These exercises focus on contracting and relaxing the muscles that control urination, which helps improve bladder control.

To perform Kegels:

Identify the pelvic floor muscles by stopping the flow of urine mid-stream (do this only to identify the muscles, not as a regular exercise).
Contract these muscles for 5-10 seconds, then release for the same amount of time.
Perform 10-15 repetitions, 2-3 times a day.

2. Bridge Pose

Bridge pose helps strengthen not only the pelvic floor but also the glute and core muscles, which provide additional support to the pelvic region.

To perform a bridge pose:

Lie on your back with your knees bent and feet flat on the floor.
Lift your hips toward the ceiling, engaging your glutes and pelvic floor muscles.
Hold for a few seconds, then lower your hips back down.
Repeat 10-15 times

3. Heel Slides

Heel slides help strengthen the pelvic floor while gently engaging the abdominal muscles, making them great for those recovering from pregnancy or dealing with mild incontinence.

To perform heel slides:

Lie on your back with your knees bent.
Slowly slide one heel down until your leg is straight, keeping the other knee bent.
Slide the heel back up to the starting position and repeat on the other leg.
Perform 10-15 repetitions per leg.

4. Squats

Squats engage the pelvic floor muscles and core, while also strengthening the legs and glutes, which are important for running.

To perform squats:

Stand with feet shoulder-width apart.
Lower your hips as if sitting into a chair, keeping your weight in your heels.
Engage your pelvic floor muscles as you rise back up to standing.
Repeat 10-15 times.

Tips for Managing Stress Incontinence While Running

In addition to exercises, there are a few practical tips you can try to manage stress incontinence during your runs:

Empty your bladder before running: Make sure to use the restroom before you head out for a run to minimize the chances of leakage.
Wear moisture-wicking, absorbent clothing: Wearing proper running gear that can manage moisture can help you feel more comfortable if leakage does occur.
Pace yourself: If you notice more leakage during intense runs, consider adjusting your pace. You can gradually increase your speed as your pelvic floor muscles strengthen.
Strengthen your core: A strong core helps support the pelvic region, so incorporating core exercises into your routine can improve overall stability and reduce incontinence.

When to Seek Professional Help

While stress incontinence is manageable for many people through pelvic floor exercises and lifestyle changes, some cases may require more focused care. If you find that your symptoms persist or significantly impact your quality of life, it’s important to seek professional help. Pelvic floor therapy, offered by specialized clinics, can provide personalized treatments that address your specific needs. At our clinic, we offer pelvic floor therapy tailored to runners and individuals experiencing stress incontinence. Our therapists can guide you through advanced techniques, help with pelvic floor muscle retraining, and develop a personalized exercise program to improve bladder control and strengthen your pelvic support.

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December 18, 2024

Pelvic floor physical therapy is an essential, yet often overlooked, component of healthcare. The pelvic floor is a group of muscles located at the base of the pelvis that support the bladder, uterus (in people with uteruses), rectum, and other pelvic organs. These muscles also play a crucial role in bladder and bowel control, sexual function, and stability of the spine and pelvis. When the pelvic floor isn’t functioning optimally, it can lead to various issues, from bladder dysfunction to chronic pain. Knowing when to seek help from a pelvic floor physical therapist (PFPT) can make a significant difference in managing and improving these conditions. 1. Bladder Health Issues Problems with bladder health are among the most common reasons to consult a pelvic floor physical therapist. These issues may include: Urinary Incontinence: Leakage of urine when coughing, sneezing, laughing, or exercising (stress incontinence), or experiencing a sudden, intense urge to urinate (urge incontinence). Overactive Bladder: Frequent urination or feeling like you always need to go, even after emptying your bladder. Incomplete Emptying: Struggling to fully empty your bladder, which can lead to discomfort or recurrent urinary tract infections (UTIs). Pelvic floor physical therapy can help retrain these muscles, improve bladder control, and restore confidence in daily activities. 2. Pelvic Pain Pelvic pain can be complex and challenging to treat, but PFPT often provides significant relief. Conditions that can benefit from pelvic floor therapy include: Vulvodynia and Vaginismus: Persistent pain around the vulva or involuntary muscle tightness during penetration. Interstitial Cystitis (Painful Bladder Syndrome): Chronic bladder pain and pressure that mimic recurrent UTIs without an infection. Postpartum Pelvic Pain: Many people experience lingering pelvic pain after childbirth due to tears, episiotomies, or muscle dysfunction. Therapists use techniques like manual therapy, stretching, and biofeedback to reduce pain and improve function. 3. Menstrual and Period Pain Severe menstrual cramps, also known as dysmenorrhea, can sometimes stem from tightness or dysfunction in the pelvic floor muscles. While period pain is common, it shouldn’t interfere with your ability to go about your daily life. Conditions such as endometriosis or adenomyosis often exacerbate period pain, and a PFPT can help by addressing muscle imbalances and tension that may contribute to discomfort. 4. Constipation and Bowel Issues Pelvic floor muscles play a key role in bowel movements. Dysfunction in these muscles can result in: Chronic Constipation: Straining excessively or feeling as if you haven’t completely emptied your bowels. Fecal Incontinence: Accidental leakage of stool, often related to weakened pelvic floor muscles or nerve damage. Rectal Pain or Pressure: Painful sensations during or after bowel movements. Pelvic floor therapy can help you learn how to coordinate your pelvic muscles with your diaphragm and abdominal muscles for improved bowel function. 5. Pregnancy and Postpartum Recovery Pregnancy and childbirth place significant strain on the pelvic floor, leading to issues like: Diastasis Recti: Separation of the abdominal muscles, which can weaken core stability. Prolapse: Drooping of pelvic organs into the vaginal canal due to muscle or tissue weakness. Postpartum Pain: Discomfort during activities like sitting, walking, or intercourse after delivery. PFPT helps pregnant individuals prepare for labor, minimize complications, and support postpartum healing. 6. Sexual Health Concerns If sex is painful, unenjoyable, or otherwise problematic, a pelvic floor physical therapist can help. Common issues include: Pain During Intercourse (Dyspareunia): This may be due to muscle tightness, scarring from childbirth, or other conditions. Erectile Dysfunction: Men with pelvic floor dysfunction may experience difficulty achieving or maintaining an erection. Orgasmic Dysfunction: Difficulty reaching orgasm can sometimes be traced back to pelvic floor issues. 7. Orthopedic or Chronic Pain Conditions Pelvic floor dysfunction often overlaps with other pain syndromes, such as: Low Back Pain: Tight or weak pelvic floor muscles can destabilize the pelvis and strain the lower back. Hip Pain: Unbalanced pelvic floor muscles can refer pain to the hips or exacerbate hip joint dysfunction. 8. General Wellness and Preventive Care You don’t have to wait for a problem to arise to see a pelvic floor physical therapist. Preventive care can be invaluable for: Athletes involved in high-impact sports like running or weightlifting. Individuals preparing for or recovering from surgery in the pelvic region. Anyone looking to improve their core strength, posture, or overall pelvic health. When to Seek Help If you experience any of the above conditions, consider reaching out to a pelvic floor physical therapist. Early intervention can prevent minor issues from becoming chronic problems. No matter your age, gender, or health history, prioritizing pelvic health is a proactive step toward overall well-being. Make an appointment at Bloom Wellness today to begin your journey!