Ladies, are you a laughter leaker? A jumping jack trickler? A squat spiller?
So many women suffer from mild to moderate incontinenceโalso known as inappropriate urinationโboth during workouts and in everyday activities, and because so many women experience it, we have come to think that it must be normal.
It isnโt normal.
Itโs common, yesโbut common doesnโt mean itโs normal.
The cause of this incontinence varies, and while it can be exacerbated by pregnancy and childbirth, even women whoโve never had kids can experience issues.
And the traditionally prescribed answerโKegelsโis no longer the recommended treatment.
So if youโre suffering with this, what should you do?
Well, first and foremost, see your doctor. Talk to your physician, your OB/GYN, and possibly a urologist. Rule out major medical problems, and see if you can narrow the cause down. You may even wish to see a physical therapist who specializes in womenโs health.
Then once youโve covered your medical bases, start strength training.
See, one cause (though it isnโt the only cause) of female incontinence is a weak pelvic floor.
Your pelvic floor is a band of muscles at the base of your torso, positioned to literally hold in all your lower organs, like your bladder, and all your lady bits.
(FYI, men have pelvic floors, too, and can also experience problems with them.)
If your pelvic floor is weak, one sign could be urinary incontinenceโand while this symptom is common, remember, it isnโt normal.
And most importantly, it can be treated.
In order to effectively strengthen the pelvic floor, you need a well-rounded, periodized, structured training program. You need to do more than just Kegels. You need squats, deadlifts, core stability exercises, and a stronger body overall.
Your body works as a unitโfrom head to toeโand having a stronger EVERYTHING, in addition to targeting the lower body and pelvic muscles, like the glutes, will create a body that works in a balanced and cohesive way AND can hold its urine when you jump.
The female body is an awesome thing. But if you donโt take care of it, if you donโt keep it strong, your quality of life can suffer.
Live pee free. Get strong!
About the author
Kristen Perillo
Kristen Perillo is a teacher by day, trainer and nutrition coach by night. She's also a Star Wars nerd, writer, dog (and cat) mom, peanut butter junkie, and Seinfeld devotee. Fitness has done nothing but make her life better, and she is privileged to show other people that it will do the same for them.