“It can be caused by a host of issues, like pelvic organ prolapse or an actual problem with the neurological function of the bladder,” says Amelia Ponchur, DPT, a leading physical therapist at Genesis PT and Wellness in Dallas, Texas, specializing in pelvic health and restoration. Leaks can also be due to urge urinary incontinence, where you rush to the bathroom but can’t get there in time.
When it occurs from sneezing or other movements such as coughing, laughing, jumping, running or turning, it is most likely stress urinary incontinence, where the movement puts pressure on the bladder and causes some urine to leak out. “Your nervous system and certain muscles don’t coordinate well with each other to handle the force or pressure exerted, and this allows urine to flow out of the urethra,” he explains.
This is very common during exercise, with HIIT training, running, and weightlifting being the top three offenders. And anytime there is high impact jumping or plyometric work, such as with high knees, mountain climbers, or squat and tuck jumps, you will be even more susceptible.
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Exercises that are likely to make you pee
squat jumps
Jump squats can lead to a higher risk of leaks due to the biomechanics required. “The increased downward force of gravity on the pelvic floor causes extra work on the pelvic floor, both in force absorption and muscle group coordination, and this can cause leaks,” says Dr. Ponchur. .
To minimize the risk of leaks during jump squats, try this:
- Inhale as you lower into the squat, keeping your ribs relatively stacked over your pelvis.
- Exhale as you go up into the jump and continue exhaling until you land.
- When you land, don’t stop abruptly and hit the ground, but rather “sink in” on the next squat.
And don’t use Kegel exercises when doing jump squats. “It’s not necessary for proper pelvic floor action in this activity,” says Dr. Ponchur.
In a hurry
Due to the rapid acceleration, the amount of muscle recruitment it requires, and the demand for oxygen, in a hurry can lead to urination during the race. “This is where the increased oxygen demand/cardiovascular effort causes a change in breathing mechanics (such as more mouth breathing and less oxygen in the lungs) and typically results in less adequate diaphragmatic breathing. says Dr. Ponchur.
The increased hip flexion you need for proper running form also increases risk due to the change in pelvic position, as does rapidly pushing off the ground, which causes more force and work on the ground muscles pelvic.
With that said, sprinting, other running, and walking all have an effect on the pelvic floor and hips to some extent due to the impact of our feet on the ground. “Everyone is connected; if your feet/ankles can’t do something, then your pelvic floor and/or hip muscles will have to compensate for that to try to achieve the goal/movement of what you’re trying to do,” says Dr. Ponchur. That compensation could also put more pressure on your pelvic floor.
Barbell Back Squat
The bar requirement at the top of the shoulders can cause the ribs to flare (as if you were puffing your chest forward), which can increase intra-abdominal pressure and lead to pelvic floor pressure mismanagement and leakage .
As weight increases, so does risk. Be sure to keep your breathing and form to limit leaks as best as possible. With each squat, inhale on the way down and then exhale on the way up. “In general, you want your feet to be about hip-width apart and parallel, and letting your knees roll over your toes is fine,” says Dr. Ponchur.
In reality, any major compound weightlifting movement like this can increase your risk of leakage because it requires more core and pelvic floor work and increases intra-abdominal pressure.
jumping jacks
Other plyometric moving around, jumping jacks can cause leaks as a result of the increased force of gravity, as well as the added bonus of hip abduction (where the legs move to the sides causing lengthening of the pelvic floor) and the speed of the movement. “All of these things put more work on the pelvic floor, and if your pelvic muscles can’t handle that, it causes leaks,” says Dr. Ponchur.
You can try not to open your legs as much or work with your breath so that the jump is in sync with your exhalations, she says. “Or just slow down to improve your pelvic floor muscle reaction time,” she adds.
So how can you avoid urinating during exercise?
If you find leaks to be problematic, consider working with lighter weights until you can better control your core. “Lowering the weight decreases the amount of effort and work required by your core and pelvic floor in general, making it easier,” says Dr. Ponchur.
Diaphragmatic breathing during training can also make a big 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 is how to do it:
- Inhale through your nose, as your rib cage moves sideways, for about two to four seconds.
- Exhale through your mouth (as if you were blowing through a straw) for a count that is at least double the inhalation, that is, between four and eight seconds.
Prioritizing core work, including your pelvic floor, which makes up the bottom of your core, can also help you build the strength needed for proper function. “The core’s job is to pressurize (ie stabilize) the trunk so the limbs can come off a solid foundation,” says Dr. Ponchur. “So anything that creates a break or a pressurization mismatch can cause a leak.”
What’s happening kegel exercises? A kegel is a pelvic floor muscle contraction, which basically means holding tension on a muscle. While Dr. Ponchur says that Kegel exercises can be important, she feels that they are often overemphasized and seen as the only Treatment of pelvic floor problems. “Actually, I rarely tell people to do kegels for their PF issues,” she says. Kegel exercises can backfire if you don’t do them properly or if you think they’re the only solution available, so you never find a real solution.
How do you activate your pelvic floor correctly? Find out and follow him here:
One product that may offer temporary relief is a pessary, which is a prosthetic device inserted into the vaginal canal to help with incontinence and pelvic organ prolapse. Basically, it looks like a tampon.
“There are over-the-counter brands like Revive either balance printed, which looks like a tampon, or can be specially tailored by healthcare professionals,” says Dr. Ponchur. “Not something I recommend often, as I usually like to exhaust other options first.”
Before investing in any product, Dr. Ponchur says your best bet is to get an evaluation from a pelvic floor PT. They will be able to recommend a suitable solution for you.
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