Bladder Weakness on the Court, in the Studio, and on the Mat

For many women, bladder leakage during exercise is all too real. It’s usually the result of muscles of the lower urinary tract being unable to control urine flow during times of increased abdominal pressure. This type of leakage is most common in sports that involve repetitive bouncing, such as running and aerobics. It can also happen during laughing, coughing, and sneezing.

Fortunately, the condition can often be controlled, which is great news for the overall health of women: A recent study suggests that 85 percent of women with bladder leakage stop exercising or never start—but lack of exercise can contribute to serious health problems such as heart disease and diabetes.

Why Does It Happen?
So why does this type of exercised-induced leakage occur to begin with? According to experts, some of the contributing factors include multiple pregnancies and vaginal births, aging, smoking, obesity, certain medications, and chronic coughs associated with asthma and chronic bronchitis.

Taking Control
This simple list of do’s and don’ts will help you keep exercise-induced bladder leakage to a minimum:

• Do wear a liner or pad that is specifically designed for bladder control problems.
• Do talk to your doctor about a device that you can insert into your vagina called a pessary. It supports your bladder and urethra (the tube through which urine flows out of your body) to prevent leakage.
• Do talk to your doctor about medications, some of which are available without a prescription. These medications help tighten the neck of the bladder and reduce the chance of urine loss.
• Don't do exercises that involve lifting heavy weights. Lifting weights, particularly overhead, puts pressure on the bladder, which can result in leakage. Fitness experts suggest using light weights or even doing the same exercises without weights.
• Don’t do standing squats (a squat that starts from a standing position), which puts too much stress on your pelvic floor.
• Don't eat a heavy meal before exercising. The extra abdominal pressure bears down on your bladder and can cause leakage.

Remember, you can still enjoy an active lifestyle. It’s just a matter of listening to your body and taking steps to make it the healthiest it can be.