How to Stop Bladder Leaks During Exercise

We all have had that unexpected sneeze or laugh and suddenly feel a slight leak of urine in our underwear. Unfortunately, as we age, the percentage of women who experience bladder incontinence increases as well. While it may be uncomfortable and maybe embarrassing for leakage to occur during exercise, it shouldn’t stop you from doing what you love. Fortunately, there are exercises to strengthen pelvic floor muscles and reduce urine leakage. Also, because bladder leaks during exercise are so common, Proof developed bladder leakproof underwear to help women with symptoms of bladder leaks. So why do we experience bladder leaks, and what causes them? 

What are bladder leaks?

Bladder leaks are often referred to as stress incontinence. Bladder leaks occur when movement puts pressure  on your bladder, causing you to leak urine. For example, you might notice that you leak urine when you laugh, cough, or sneeze.

Why do I leak while exercising?

Over time our pelvic floor muscles get weak and don’t function properly.  When the pelvic floor muscles are weak, they are not able to support the bladder during exercises such as running, jumping, or even yoga. 

Common causes of bladder incontinence include:

  • Pregnancy 
  • High Impact Exercise
  • Menopause 
  • Urinary tract infection
  • Constipation
  • Age
  • Enlarged prostate

How to manage bladder leakage while exercising

Manage your weight

Women who are overweight are more likely to experience bladder leaks during exercise. This is because of the added weight being pressed down on your bladder and pelvic floor. Don’t let your weight stop you from working out! Don’t give up because low-impact exercise can improve bladder leaks with time. 

Reduce Caffeine intake

While caffeine may be good in many pre-workout drinks, avoid drinking a cup of coffee at least 2 hours prior to working out. Drinking too much coffee may also increase the urgency and bladder leakage. 

Use the restroom before hitting the gym

When you experience bladder incontinence, it is often hard to know when your bladder is full or empty. Be sure to drink water before you go to the gym and empty your bladder when you get there. This way, you can stay hydrated and have water close by without worrying about the risk of overfilling your bladder, leading to bladder leaks during exercise.

Kegel Exercises

If done correctly, Kegel Exercises are the number one doctor-recommended treatment to help with bladder leaks due to incontinence. Just like every muscle in your body, your pelvic floor needs a work out too. Also another exercise is to coordinate your breathing while doing kegel exercises. Inhale and relax your pelvic floor. Next, exhale and contract your pelvic floor. Continue this for a few sets at a time for optimal results. 

Running Form 

It is not only important for your knees and ankles to have proper running form, it is important for your pelvic muscles as well. Proper alignment can help prevent bladder leaks by allowing your core to carry your weight. 

Proper form while running is very similar to that of running up a hill. Your rib cage is slightly stacked over your pelvis while leaning slightly forward. Focus on landing in the middle of your foot. If you feel your feet are pounding on the pavement, it may be a sign to soften your step. In addition, arm placement is essential. Swing your arms front to back as you run. 

Don’t forget to Breathe during Exercises

So often, when we are lifting weights, we catch ourselves holding our breath. Holding your breath causes extra pressure on our pelvic floor, which causes bladder leaks during exercise. In addition, holding your breath while heavy lifting can increase blood pressure and reduce blood circulation. Therefore, maintaining proper breathing sequence is essential when working out. 

Vaginal pessary

A vaginal Pessary gives your bladder extra support while exercising. A Pessary is a silicone device that is inserted into your vagina and sits just below your cervix. Women often use Pessaries in place of surgery. 

Wear black pants

When you're in a bind and need a quick fix, wear black pants or shorts. The color black is known to conceal not only your unwanted curves but stains and leaks as well. If possible, wear pants that are not extremely form-fitting to hide any leaks on your underwear. 

Consider seeing a professional

Sometimes helping to understand the cause of bladder leaks during exercise might help to determine the best cause of action. Consider seeing a healthcare professional if you are concerned about your bladder leaks during exercises. 

Leakproof Underwear

Sometimes we need protection that moves with us as we navigate our daily lives. Leak proof underwear is your best friend when you have bladder leaks, especially while exercising. Leak Proof underwear acts as a great panty liner replacement. One pair of underwear may hold up to 2 tablespoons of liquid. They are also odor reducing which is important when you are exercising. Leak-Proof underwear may last around 2 or 3 years with proper care. It is important to follow the care instructions on the tag to help you get the most out of your underwear.

Proof designed underwear specifically for bladder leaks and incontinence. They provide your protection from all unexpected leaks. 

Is it still OK to exercise with bladder incontinence? 

Of course, don’t let your bladder leaks stop you from doing the things you love. While high-impact exercise may increase bladder leaks, moderate exercises such as walking or Pilates. Moderate to low impact exercise has been shown to strengthen your pelvic floor muscles.

There is something to admire about the famous quote,  “life happens when you’re busy making plans.” Sometimes a bladder leak can happen when you least expect it. It is always best to be prepared for when “life happens.” Period underwear offers flexibility of your daily life and gives you comfort every step of the way. With patented leak-proof protection and antimicrobial fibers to reduce odor, you can wear this underwear all day with comfort and ease. About 25 million adult Americans experience bladder leaks, so rest easy knowing that you are not alone. Use the tools provided, and you are on the road to healing. 

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