Peeing yourself when you run…can you really do anything about it?

Peeing when you run. It isn’t fun, is it?

You’re running.

Maybe it is because you’re in training for an event like a 10k, a half marathon or something longer.

Or maybe you run because you enjoy the fitness and the headspace is gives you.

And then it happens. That familiar feeling of something wet trickling into your underwear and down your leg. Maybe it is more than a trickle.

You’ve tried everything. Physios. Kegels. Traditional pelvic floor exercises. But nothing works.

It may have started after you had children, or perhaps you noticed the leaking started as you went through the menopause.

You’ve resigned yourself to a life of incontinence pads or just accepting you’ll need to change your clothes and underwear when you get home.

Why is it happening?

Incontinence falls under the umbrella term of Pelvic Floor Dysfunction (PFD), and this term includes issues such as Pelvic Organ Prolapse (POP), incontinence, Levator Ani Defect, Diastasis Recti (abdominal separation) and pelvic pain.

It is estimated that 1 in 3 women will experience stress incontinence whether or not they have had children.

There are two types of incontinence; urge and stress. Urge is the urge to go without warning, and generally speaking, people who struggle with this will leak before they reach the toilet.

Stress incontinence occurs when the pelvic floor is put under stress - so running, coughing, sneezing, laughing, jumping - you get the idea! It is common for people to experience a mix of both stress and urge incontinence - they are not mutually exclusive.

Is it only older people who have this?

Absolutely not!

I have helped and worked with people who are in their 20s, right the way through to people who are 77.

Age can definitely have a factor in the increasing likelihood of experiencing incontinence; as we go through the menopause and our hormones levels change, it has an effect on the pelvic floor and pelvic organs and so women who previously did not experience an issue may find they start to.

It is estimated that 55% of women over 65 will experience some level of incontinence.

It is also worth remembering that where people perform a high stress sport such as trampolining and gymnastics, it is noted that the athletes also struggle with stress incontinence, and generally speaking these are young girls and women.

What are the main causes of stress incontinence?

The main cause of incontinence in my experience is pregnancy, childbirth and the menopause because of the impact it has on the pelvic floor.

The nature of the delivery, interventions and surgeries when giving birth all have an impact on the pelvic floor and the ability for it to recover function to do its job properly.

Add to this that there is a huge lack of help, knowledge and support in helping women to understand their postpartum body and to help it heal properly.

Here in the U.K. we are extremely behind other countries such as France, Germany, Spain & Canada in how we approach postpartum recovery. I have worked with women who at their six week check (which has been covered by a phone call), have been told these problems are to be expected, because they have had a baby…

…yes. Really.

Menopause is also a big contributor to incontinence as our hormone levels change, and those organs and pelvic floor muscles which have oestrogen receptor cells are affected by the lowered levels and can thin as a result. This can then mean that incontinence is experienced, and by those who haven’t had children.

I only leak a little bit…should I try and sort it out?

I sometimes hear people downplay the leaking they experience - remember, if you leak a little or you leak a lot, you’re still leaking and you should definitely look to try and improve it. Don’t wait for things to get worse before you seek help!

Is it possible to get rid of the incontinence?

Results are very individual, and the result that one person may get is different to another because everyone’s body and background is so different.

So whilst many will see a complete reduction in their symptoms, others may see a big improvement but not necessarily a complete eradication - but maintenance is key and I have many people who over a long period of time have seen their symptoms decrease further still, to the point where they no longer leak.

It is definitely possible to eliminate the problem - I have had results with women who could not run after their children without leaking, and who can now run on a treadmill, go out for a run, or power-lift without leaking or wearing incontinence pads.

How can I improve my issues?

Contrary to what you would think, your pelvic floor is affected by your posture, alignment and the way you breathe - it isn’t just about what is going on in the pelvic floor itself!

Most people have heard of or perform Kegels, but not many really know how to execute them properly.

Added to this is that Kegels do not take into account the other factors mentioned above, and are actually something that should not be performed by people who have an overactive or “hypertonic” pelvic floor - this is where the pelvic floor is so tight that it cannot relax.

Remember, a functional pelvic floor is one that can not only contract AND lift (very important), but also RELAX, and it is this element of traditional pelvic floor exercise that is often glossed over.

This is why Hypopressives are so effective at improving the pelvic floor function and reducing the problems people experience - they are a whole body exercise, and target the body in a way like no other!

Why are Hypopressives so good at helping with stress incontinence?

Hypopressives help to realign posture, improve breathing (which in turn helps to improve fitness) and re-define the waist due to the way that it targets the deep-set core muscles.

All of these benefits taken together mean that the women I have worked with and coached with Hypopressives have been able to improve their quality of life and live confidently again, doing the things they enjoy without the fear of leaking or constantly wearing incontinence pads to exercise or go about their daily life.

I often work with people who have had treatment from a physio, have tried Kegels or pelvic exercise devices for a long time, and seen little to no improvement - or found their symptoms got worse.

Understandably they are sceptical about whether Hypopressives will work, but they are always amazed at the results they get!

Can I work with you specifically for my leaking and running?

Absolutely!

I am very well aware that whilst there are running coaches, there are few who actually understand how to work through incontinence as an issue, and to resolve it.

My new Run-Proof Your Pelvic Floor Programme kicks off in May for small group coaching over 12 weeks.

Click here to find out more about the programme and to secure your spot!

It is very important that you work with someone who is not only qualified to take you through a Hypopressives training programme, but also someone who is qualified to coach and deliver a fitness programme for you.

If you have any questions about the above, drop me a message via the Contact Me page!