Have you ever run, jumped, or did a workout and, all of a sudden, you realize that you’ve leaked a little bit? For many women, urine leakage during exercise can cause them to feel shame or embarrassment. In many cases, this results in them not pushing themselves as hard as they would like competitively or avoiding workouts entirely to prevent potential leakage.
The thing is, you are not alone, and it’s not something you should feel ashamed about. In fact, 20% of 20-year-olds, 30% of 30-year-olds, and so on through the age groups experience some sort of leakage. Fortunately, most causes of leakage are treatable through effective pelvic floor strengthening exercises. We’re going to explore why urine leakage happens during exercise and some of the best ways to combat it.
Why Do I Leak at the Gym? Understanding Stress Urinary Incontinence
Stress urinary incontinence is when the pelvic floor muscles are weak and unable to support the bladder and surrounding organs during high-impact activities. Running incontinence is one of the more common instances, but this sort of leakage can happen during other activities like jumping, HIIT workouts, yoga, and dancing.
One of the most common causes of bladder leakage during exercise is weak pelvic floor muscles. The pelvic floor muscles support the bladder, anus, vagina, digestive tracts, and all the associated functions. When the pelvic floor muscles are weak, they don’t function properly, resulting in many symptoms, including leakage.
In some cases, muscle weakness can be caused by pregnancy or menopause. What most people don’t realize is that these high-impact activities can actually be the cause of weak pelvic floor muscles. Gymnastics, volleyball, basketball, Olympic lifting, and other high-impact sports can overwhelm the pelvic muscles over time if they’re not intentionally strengthened to counteract the forces of high-impact sports. Fortunately, there are ways to not only stop leakage but prevent it from happening entirely.
6 Ways to Stop Leaking Urine When Exercising
1. Practice Kegels
The best way to stop bladder leakage during exercise is to strengthen the pelvic floor muscles. Just like you wouldn’t try to lift something heavy without building up your bicep muscles, you can’t expect your pelvic floor muscles to be able to keep up with high-impact exercises without the right exercises. Doctors recommend that people with vaginas do 10 minutes of kegels three times a day every day to maintain healthy pelvic floor muscles.
2. Avoid Spicy and Acidic Foods
If you’re living with weak pelvic floor muscles or just getting started on your strengthening journey, one way to help prevent leakage is by avoiding spicy and acidic foods. Spicy food, citric juices, and other items like that can irritate the bladder and exacerbate existing problems. Opt for hydrating with water and high-fiber foods instead.
3. Practice Yoga or Pilates
Pilates and yoga classes that focus on the core are another great way to help strengthen the pelvic floor muscles. While kegels are the best exercise to target the pelvic floor muscle specifically, these sorts of exercises are complementary and help to strengthen all the surrounding muscles.
4. Try Bladder Training
People experiencing urgency or leakage may feel like they’ve lost control of their bladder and bodily functions. By scheduling bathroom visits, you can help create a habit for your bladder. This allows you to incrementally take back control and feel more comfortable knowing you can hold back urine when you need to.
5. Use a Tampon
Some women find that inserting a tampon ahead of workouts can help prevent bladder leakage during exercise. This works by putting pressure on the urethra, which, in turn, makes it harder for urine to escape. We don’t recommend this option as a long-term solution, but for those looking for a stopgap measure as you work towards strengthening your pelvic floor muscles, this is an option to explore.
6. Start Vaginal Weight Lifting
If you’re serious about strengthening your pelvic floor muscles, vaginal weight lifting takes kegels and muscle building to the next level. Kegelbell, the first pelvic floor trainer of its kind, hangs the weights outside the body. Not only does this create a more comfortable experience for the user, but the dynamic movement of the cord creates additional challenges and allows women to accelerate their pelvic floor strengthening journey.
Don’t Stop Exercising Because of Leaks. Try Kegelbell Today!
If you’re tired of asking, “Why do I pee when I run?” and want the fastest way to stop urine leakage during exercise, Kegelbell is the answer. Customers who get started with Kegelbell see results in as little as two weeks, with workouts lasting just five minutes, three times a week in muscle building mode.
Kegelbell is the first device of its kind as well as being FDA Registered as a medical device. You’re already taking care of the rest of your body, so why not invest five minutes, three times a week in your pelvic floor health?
Learn more about Kegelbell →