Exercising With Urinary Incontinence


If there is one thing that is embarrassing to a lot of individuals when they are working out it would be that of urinary incontinence. When urinary incontinence occurs because of working out there are two main questions you have: “why do I have this?” and “what steps do I need to take in order to stop it?” Let’s look at possible causes:

First of all, there are a lot of things that could cause urinary incontinence when you are working out in the gym. Pregnancy, recent childbirth, and obesity are just a few of the conditions that can cause urinary incontinence to rear its embarrassing head when you are at the gym. Obviously, there is some collateral damage as well. That would include the sheer embarrassment of having this happen to you at the gym, simply thinking you are the only one that happens to. However, lots of men and women have this problem along with you.

Also, besides all of the above related conditions, urinary incontinence could also be a muscle issue. Simply put, the muscles and ligaments that support the urethra can often become strained, and when that support is lost these muscles are not able to close off urine coming through the bladder as easily as they were before. Of course, this leads us to our next question: what are some things you can do to stop this from happening? Consider the following tips.

Stay away from caffeine and sugary drinks. 

High caffeine and sugary drinks can serve as a diuretic, meaning they can lead to more urination and thereby lead to leaks. Really, the best way to stay hydrated while working out would be to simply drink water. Pure and simple, water is the best beverage to avoid leaks by far.

Avoid spicy foods.

Spicy foods such as Mexican or Chinese can have a tendency to irritate your bladder. When that happens, urinary incontinence is much more likely to happen.

If you are a woman, consider using a tampon. 

Hey tampon can put stress on the urethra, which will aid in preventing leaks. This is particularly effective at stopping stressed leaks, which occur with the increased activity of exercise.

Consider doing the kegels exercises. 

The kegels are an exercise that have been shown to be particularly effective for mild to moderate incontinence, especially for people who have recently went through childbirth. What you do is simply contract the muscles that are utilized for holding your urine flow, doing this 3 to 8 seconds at a time. In this manner, you will strengthen your muscles responsible for controlling urine flow, going a long way n preventing your incontinence problems. Keep all of these tips in mind and you will have no problems with leakage at the gym.