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How to Stop Bladder Leaks During Exercise

by Jessica Lubahn August 04, 2020 3 min read

Bladder Leaks During Exercise

Bladder Leaks During Exercise

Many people complain about bladder leaks during exercise. Although there are several treatments available for athletic incontinence, a study revealed that only about 4.6% of women received treatment for this leaking. But the real question is How to Stop Bladder Leaks During Exercise.

It is believed that bladder leakage while working out, particularly in women after having children, is common and there is nothing serious to worry about. But, experts say that bladder leaking should not be overlooked if it becomes something that interferes with your daily life. With proper treatment and prevention tips, you can enjoy leak-free workout sessions.

Risks Associated with Bladder Leaks 

If overlooked, bladder leaks might become more severe and complicated as you age. It can be a symptom of associated health issues, such as:

6 Tips for Prevention and Treatment of Bladder Leaks during Exercise

If you are experiencing leaking during athletic activities, it is might be time to change your fitness routine.

Here is how you can do this:

1. Daily Pelvic Floor Exercises

Pelvic floor workouts strengthen your weak pelvic floor and are highly effective at minimizing bladder leaks. Make sure you perform these exercises properly for expected results. You can check out online videos from niche experts or consult with a physician.

Ideally, you must do pelvic floor workouts for three or more months to see the benefits. Some of the best pelvic floor exercises to strengthen your pelvic floor are split tabletop, bridges, kegel exercises, and squats.

2. Quit Smoking 

stop smoking to stop bladder leaks during exercise

Smoking puts you at a high risk of incontinence. One reason is because smoking causes chronic coughing that further puts a strain on your pelvic floor muscles.

Besides, chronic coughing it also damages and weakens the muscles of the pelvic floor. Damaged muscles cause urine to leak due to lost strength and stability of the pelvic floor.

3. Avoid Heavy Lifting

Lifting excessive weight can strain the muscles of your pelvic floor. So, opt for lighter weights for more reps if you don’t want to experience bladder leak while working out. Also, you may want to consider avoiding high impact exercise.

When you need to lift heavy things, such as picking shopping bags, furniture, or kids, tighten your muscles and try to use your leg muscles before and during the lift. And don't hold your breath when you lift as that also increases intra abdominal pressure.

4. Treat Constipation Immediately

Straining to have a bowel movement leads to weakened pelvic floor muscles. It also can worsen urinary incontinence. Constipation can also puts pressure in the pelvic area.

If you are suffering from constipation, it may be effective to make some prompt lifestyle and dietary changes. Exercising more and including foods rich in fiber will help.

5. Stay Hydrated

stay hydrated to stop bladder leaks during exercise

Lack of water in the body can also lead to constipation and even makes the matter worse. So, make sure you drink 6-8 glasses of water or fluid daily.

Many people think that drinking fluid when you have urinary incontinence, can cause additional related problems. But, limiting your water intake can make the problem worse due to the reduced capacity of your bladder.

6. Wear Leak Proof Underwear

There are amazingly comfortable leak proof underwear options that prevent leaking and look just like regular underwear. ONDRwear's leak proof underwear options can hold and absorb the most fluid while keeping you odor-free and feeling dry. 

Lastly, If you are still struggling, consult with a physician or a pelvic floor physical therapist to diagnose the underlying cause of bladder leak and seek the right treatment.

Jessica Lubahn
Jessica Lubahn

Dr. Jessica Lubahn, a Washington University School of Medicine (in St. Louis) graduate, is a Diplomate of the American Board of Urology with over 13 years of experience in the medical field. Aside from practicing in Portland, Dr. Lubahn is a health writer and consultant, and the founder of ONDRwear. Dr. Lubahn’s mission is to destigmatize menstrual, urinary, and other types of leakage, by creating effective, beautiful products. Dr. Lubahn prides herself on patient care and is committed to providing the highest quality care to all of her patients, as well as her customers.

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