Exercise is essential for your physical and mental health, but urinary incontinence during exertion, such as coughing, running, or jumping, can undermine that enjoyment. In this blog post, you'll discover what stress incontinence is, how to manage it, and possible solutions that will help you (re)gain confidence in your workouts, with a subtle look at incontinence underwear at the end. ;)
Why do you get urine leakage when exercising?
Stress incontinence, also called exertion incontinence, is urine leakage that occurs when physical pressure is exerted on the bladder. This is often due to weakened pelvic floor muscles and sometimes a weakened bladder sphincter. More information about how urinary incontinence occurs can be found via the link. Sports activities such as running, trampoline jumping, laughing vigorously, or many other sports put extra pressure on the pelvic floor and can worsen symptoms, but don't get this wrong: exercise itself doesn't cause incontinence.
why exercise doesn't have to hold you back
Exercise doesn't pose a risk for developing incontinence and doesn't structurally worsen symptoms. On the contrary: exercise strengthens your overall health and helps you reduce excess weight, a known factor that increases pressure on the pelvic floor. Keeping your body healthy and strengthening all your muscles makes working on your pelvic floor even more sustainable.
Solutions: pelvic floor, exercises & sports tips
1. Strengthen your pelvic floor
Daily Kegel or pelvic floor exercises can significantly reduce symptoms. A sports or pelvic floor physiotherapist can help you train the right muscles and maintain control during sports movements. Does this sound like something you'd enjoy? Then see if your insurance might cover it.
2. Pay attention to your lifestyle and diet
Avoid irritating substances like caffeine, sugar, alcohol, and nicotine before exercising, as these can cause irritation and unwanted urges. A healthy lifestyle also helps prevent obesity. This also prevents one of the causes of incontinence.
3. Stay hydrated, but plan smart
Drinking enough is important for your bladder health. Don't drink too much right before exercising, and use the restroom before you start. Drinking plenty of water is also good for training your bladder.
4. Wear comfortable sportswear
Tight or synthetic clothing can cause chafing and irritation, which can trigger the urge to urinate. Instead, choose loose, well-fitting clothing.
Incontinence underwear for sports: how does it work?
Incontinence is common but still often taboo. Athletic women of all ages experience it. By staying active and overcoming shame, you create space for help and more effective solutions. Specially designed leak-proof underwear with absorbent properties can discreetly manage urine leakage. Extra layers in the gusset help manage urine, and an antibacterial wash prevents odor. It feels like regular underwear, neutralizes odors, and is comfortable to wear, perfect for continuing your workout routine effortlessly.
Exercising with stress incontinence is feasible and even important. With conscious habits like pelvic floor training, a modified lifestyle, appropriate clothing, and subtle aids like a diaphragm or tampon, you can maintain your freedom of movement. Washable incontinence underwear provides ideal support, comfortable, discreet, and suitable for sports.
