Getting in your stride during a workout is a great “I Am Woman, Hear Me Roar!” feeling. But a leaky bladder, known as urinary incontinence, can ruin your flow by sending you to the bathroom every two minutes. If this sounds like you, read on about incontinence and how to tighten the lid on a leaky bladder.
What is a leaky bladder during workouts?
You’ll likely experience this if you jump, lift heavy or even sneeze – and you accidentally pee yourself. This leaky bladder during workouts, formally known as urinary incontinence (UI), is “the involuntary leakage of urine”, says Dr Julius Jacobs, a Pretoria-based urologist. “Urinary incontinence occurs when the muscles and nerves that control the bladder fail to work properly, leading to accidental urine leakage.”
It exists on a spectrum, which includes just a few drops or the complete inability to control your bladder.
There are also different types of UI:
Stress incontinence: A leaky bladder when pressure is put on it (i.e., you bracing your core during a heavy lift or coughing). “It is often linked to weakened pelvic floor muscles [like] after childbirth or surgery.”
Urge incontinence: Also known as an overactive bladder, this type involves a sudden, intense urge to urinate, followed by involuntary leakage. It is caused by overactivity of the bladder muscles and may occur frequently, even during the night.
Overflow incontinence: This happens when the bladder does not empty completely, leading to dribbling or constant leakage. It can result from nerve damage, blockages, or weak bladder muscles (your pelvic floor muscles are separate from these).
Functional incontinence: A physical or mental impairment, such as arthritis or dementia, which prevents someone from reaching the bathroom in time.
Mixed incontinence: This is a combination of two or more types, often stress and urge incontinence.
READ MORE: Pelvic Floor Exercises: What Are They & How, When And Why Do You Need Them
Why is a leaky bladder even happening?
A number of factors influence the presence of urinary incontinence:
Certain consumables: excessive caffeine, alcohol or even some meds can irritate the bladder, says Dr Jacobs. They may also increase urine production, meaning multiple bathroom trips.
Medical conditions: Like functional incontinence, some conditions might impact UI. This includes diabetes, obesity, UTIs or neurological disorders, says Dr Jacobs.
Ageing: With age, bladder capacity decreases, along with muscle tone, which increases the risk for a leaky bladder.
Pregnancy and childbirth: “The added weight during pregnancy and potential pelvic trauma from childbirth can weaken bladder control,” explains Dr Jacobs.
READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
Treatment options for urinary incontinence
In some cases, you can improve UI yourself by following these tips:
- Reduce the alcohol or caffeine intake and time the consumption. (Try to drink less before a workout or when you’re sick; when you know your bladder is iffy.)
- Consider your weight. Research shows a correlation between having unhealthy excess fat and having UI. Per a paper in Obstetrics & Gynaecology, obesity is shown to be a strong risk factor for urinary incontinence. It’s thought that excess body weight increases the pressure on the abdomen and bladder, which in turn damages the nerves and muscles that create a healthy pelvis-bladder function. Studies have also shown that weight loss could reduce UI.
- Do pelvic floor exercises. You knew this would feature in a story about a leaky bladder! It’s not only great for sex and overall health but is a very important factor in reducing UI. These include Kegel exercises and using weights, like Yoni eggs.
- Try bladder training. If you schedule your bathroom breaks and add in delay techniques, this could retrain your bladder, says Dr Jacobs.
- Wear pads. They’ll keep things dry.
- Get medical intervention. In cases where the above doesn’t work, it’s best to see a doctor for assistance.
READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
Is it time for a doctor?
If things don’t improve, it’s worth checking in with a professional, like a urologist. This would include diagnostic tests, like urine analysis, imaging (ultrasounds or other imaging to assess bladder and urethra function) and specialised tests, like urodynamic testing to measure bladder pressure and function.
What would medical treatments involve?
Treatment would depend on the type and severity of incontinence, says Dr Jacobs. This might include medication to relax bladder muscles or address underlying conditions, medical devices or Botox (to calm overactive bladder muscles). It might also include surgery, in severe cases.
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