At the gym, a work filled with squats, deadlifts, and plyometrics (exercises that involve jumping) is an excellent way to get in shape and rid your mind of stress. However, some women find that engaging in these moves causes them to experience urinary incontinence.
Urinary incontinence is a common condition among women, especially for those who have had children. Rapid exercise, sneezing, laughing, and coughing are a few activities that may cause you to be incontinence.
If you have experienced urinary incontinence during your workouts, check out a few solutions that can prevent your workout from being disrupted. For the best results, it may be best to combine multiple options.
1. If Overweight, Try to Reach a Healthy Weight
Being overweight or obese can contribute to urinary incontinence. The extra pounds put additional pressure on the bladder, causing you to void your urine when you do not intend to.
2. Do Kegel Exercises on a Regular Basis
Kegel exercises strengthen the pelvic floor, making it possible for your body to hold in your urine until you decide to void it.
To do a kegel, squeeze the same muscles that you use to stop the flow of urine, and hold the squeeze for three to five seconds. Start by doing 10 Kegals at a time. Your goal is to work up to three sets of 10.
Try to do your Kegels every day, and vary the position that you are in when you do them. For example, do them lying down one day, standing the next day, and sitting the day after that.
3. Consider Having Vaginal Rejuvenation Surgery
Vaginal rejuvenation refers to a multitude of procedures that are designed to tighten the vagina and improve its appearance. Though vaginal rejuvenation is frequently performed for aesthetics, it can also help with urinary incontinence.
Many of the procedures used for vaginal rejuvenation increase the production of collagen in the vagina. This, in turn, strengthens the muscle of the vagina which gives your bladder additional support that helps prevent incontinence.
Other procedures repair the muscle in and around the vagina that is torn or damaged. Repairing these structures also improves the support for your bladder and pelvic floor.
Both non-surgical and surgical vaginal rejuvenation are available. Talk to your doctor to determine what procedure will work best for your needs.
4. Wear a Tampon During Your Workouts
Though this option does not treat urinary incontinence, it is an effective temporary solution that can help you get through your workout.
Insert a tampon before you start exercising; the tampon will put pressure on your urethra and prevent the likelihood of the unintentional voiding of urine. Remove the tampon as soon as your workout is over.