Stop leakage when running
Stress incontinence during running is a common issue, especially among women post childbirth or in menopause, and men who have had a Prostatectomy following prostate cancer. It can be caused by weakened pelvic floor muscles, tight pelvic floor muscles, poor coordination of muscles, or poor pressure management in the pelvis/abdomen region. Getting a good evaluation from a pelvic floor therapist can determine where the problem is coming from to determine the best approach and plan to get you running without having to worry about wet underwear or wearing a pad!
Check out our top 5 tips:
1. Posture- Are your ribs stacked over your pelvis? Where is your neck? Is it forward or in line with your body? Avoid leaning backwards since this will make it harder for your pelvic floor muscles to work to prevent leakage. Lean forward slightly with your upper body. Think “butt in, tits to the ground”, that usually helps remind you!
2. Breathing- are you holding your breath and pushing downward into your pelvic floor? Or are you breathing allowing movement in your ribs/belly/chest.
3. Pressure- are you clenching your upper abdominals or butt muscles? This can alter your pressure downward on the pelvic floor muscles and your bladder/urethra.
4. Shoewear- are you wearing proper shoewear for your feet? I’m all for minimalist shoe wear but we need strong foot muscles to run appropriately in these to start out with. You may need to train your feet if this is your goal. If you have plantar fasciitis or shin splints you may need a more supportive and cushion shoe.
5. Strength training- we need a lot of strength to run well. Did you train to run? Double leg strengthening, single leg strengthening, core work, double leg hopping, single leg hopping? We need adequate strength to prevent injury and leakage.
Working with a pelvic floor therapist to address soft tissue restrictions, muscle/joint imbalances, and pelvic floor work is highly recommended. If there is pelvic organ prolapse, levator ani tear (pelvic floor muscle tear), or continued leakage sometimes we may need to use a support like Revive reusable bladder support, poise impressa one-time use bladder support, or get fitted for a pessary by a urogynecologist. For some men a clamp such as the Wiesner Incontinence Clamp may be helpful temporarily to prevent unwanted leakage.
Improving running mechanics can enhance performance and improve your confidence. Starting with a pelvic floor therapist can help get you started with this and then considering a running coach if you are planning long distance running may also be helpful. Making sure you start slow and increase mileage appropriately. We want to push to just before the breaking point of leakage as we start returning to running. You may have to sit and take a break, doing some deep breathing as a reset prior to continuing.
Give us a call if you want help returning to running without embarrassing leakage! We can help you.