“It can be caused by a myriad of problems, such as pelvic organ prolapse or a real problem with bladder neuropathy,” said Amelia Panchur, chief physical therapist at Genesis PT & Wellness in Dallas, Texas. Specializes in pelvic health and recovery. Urinary incontinence can also cause leaks, where you are rushing to the bathroom but not on time.
When it is accompanied by sneezing, or other movements such as coughing, laughing, jumping, running or twisting, it is probably incontinent urination pressure, where motion puts pressure on your bladder, causing some urine to come out. “Your nervous system and certain muscles are not coordinating well with each other to apply force or pressure, and so it allows urine to pass out of the urethra,” he explains.
It is very common during exercise, HIIT training, running and lifting are the top three offenders. And any time the high impact of jumping or plyometric work, such as high knees, mountaineering, or squats and bald jumps, you will be more sensitive.
Exercises that make you more likely to urinate
Jump squats can increase the risk of leaks due to the necessary biomechanics. “Increasing the force of gravity downward on the pelvic floor causes extra work on the pelvic floor, both in terms of ball absorption and coordination of muscle groups, and it can lead to leakage,” said Dr Panchur.
To reduce your risk of leaking during a squat jump, try this:
- Breathe in while squatting with your ribs piled up on your pelvis.
- Exhale as soon as you jump, keep exhaling until you land.
- As soon as you land, don’t suddenly stop and hit the floor, but “suck” in the next squat.
And don’t use Kegel when doing squat jumps. “This activity does not require proper pelvic floor action,” said Dr Panchur.
Due to the rapid acceleration, how much muscle is required for this and the need for oxygen, sprinting can make you urinate during the run. “Increased oxygen demand / cardio effort here changes the mechanics of breathing (such as breathing more through the mouth and entering less O2 into the lungs) and usually leads to less accurate diaphragmatic breathing,” says Dr Panchur.
Extending your buttocks for proper sprinting form also increases the risk due to changes in the position of the pelvis, such as pushing off the ground quickly, which gives more strength and function to the muscles of the pelvic floor.
That said, sprinting, other running and some amount of walking can affect the pelvic floor and buttocks due to injuries to the soles of our feet. “They are all connected; If your legs / ankles can’t do anything, then your pelvic floor and / or hip muscles need to be compensated for trying to achieve the goal / movement you are trying to do, ”says Dr. Panchur. That compensation can put even more pressure on your pelvic floor.
Barbell back squat
The need for a barbell over the shoulder can cause the ribs to burn (as if you are blowing your chest forward), which can then increase intra-abdominal pressure and lead to poor pelvic floor pressure management and leakage.
Weight gain also increases the risk. Be sure to maintain your breathing and form to minimize leakage as much as possible. With each squat, inhale on the way down, then exhale on the way up. “Normally, you want your legs to move around and parallel to the hip-width distance, and it would be okay to let your knees go over your toes,” says Dr Panchur.
Indeed, any such large compound weight-lifting movement can increase your risk of leakage because it requires more work from the core and pelvic floor and increases the pressure inside the abdomen.
Another plyometric move, jumping jacks can leak due to increased gravitational force, as well as an added bonus of both hip abduction (where the legs move on both sides and the pelvic floor is lengthened) and its motion movement. The pelvic muscles can’t handle it but it leaks, “said Dr Panchur.
You can try not to open your legs wide, or to work on your breathing so that you have to exhale while jumping, he says. “Or slow it down to improve the response time of the pelvic floor muscles,” he added.
So how can you avoid urinating during exercise?
If you think leakage is problematic, consider working with light weights until you are able to control your core better. “Weight loss will be easier if you reduce the amount of work and effort required for your overall core and pelvic floor,” says Dr. Panchur.
Diaphragmatic breathing during training can also make a huge difference. “Diaphragmatic breathing is the key to proper pressure management, and promotes proper pelvic floor range of motion, which we need for good core function,” he explains.
Here’s how to do it:
- Breathe in through your nose, your rib cage moving to the side for about two to four seconds.
- Exhale through your mouth (as if you were blowing with a straw) A count that is at least twice as long as breathing, so about four to eight seconds.
Prioritizing core work সহ including your pelvic floor, which forms the lower part of the core — can also help you build the strength needed to work properly. “The core’s job is to push your trunk (aka stabilize) so that your limbs can move away from a sturdy foundation,” says Dr Panchur. “So anything that creates a barrier or discrepancy under pressure can leak.”
What about kegels? Kegel is a contraction of the pelvic floor muscles, which means keeping the muscles tense. Although Dr. Panchur says Kegels can be important, he thinks they are usually over-emphasized and overlooked. Only Treatment for pelvic floor problems. “In reality, I rarely tell people to Kegel for their PF problem,” he says. If you do not do this with the right form or if you think this is the only solution available, you will never find a real solution.
How do you actually activate your pelvic floor properly? Find — and follow — here:
One product that can provide temporary relief is pessary, an artificial device that is inserted into the vaginal canal to help with incontinence and pelvic organ prolapse. Basically, it resembles a tampon.
“There are over-the-counter brands like Revive or Poise Impressor, which look a lot like tampons, or can be specially fitted to you by healthcare professionals,” said Dr Panchur. “It’s not something I often recommend because I usually prefer to finish other options first.”
Before investing in any product, Dr. Panchur says your best bet is to get an evaluation from the pelvic floor PT. They will be able to recommend a solution that is right for you.
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