running with Exercise-Induced Urinary Incontinence

NatalieWinning

Exercise-Induced Urinary Incontinence is a "thing". What are your tips? I've been googling around for running tips with this. Kegel exercises are helpful for some, but for others with actual damage or prolapse this is just a laughable answer. Besides that pat answer I've read to definately don't run with a adult diaper. Running diapers have a bad rap for blistery reasons! Gimme some real tips here. I want to run a 5K outside. In the beginning of this MFP effort I was afraid to drink enough water, because of course it led to bathroom breaks and that's not convenient or possible at work. Now I've found I do better after being better hydrated and I can drink confidently--enough. I haven't figured out the running outside problem or workout classes with high impact. It's a real issue. A light days pad is fine most of the time, then there are the days that another pair of clothes is the only option. What do do short of surgery? Is splashing myself in the crotch with water to hide it the only option, seriously?

NatalieWinning

Touchy subject, I know. So I'll reply to myself with what I've found out. The only good forum for trying to run with this problem I've found on this so far is here:
http://www.runnersworld.co.uk/forum/health--injury/ladies-loo-problem/2814.html

All the exercise in the world won't help past tears, prolapse, and damaged parts. But there is "pessaries" worn internally to hold you up (didn't help me), surgery to net up the bladder and what-not. There are actually weights for exercising the pelvic floor (again doesn't cure a problem that isn't about the pelvic floor but helps some). There are special physiotherapists for this sort of exercise to get referred to. There is also some medications good for some. So if kegels are not helping after a good long time of trying, there is the GYN for options.

The things that I'm paying attention to are the wearing black pants and dousing yourself with water camouflage, not drinking an hour before. Being well hydrated the day before. Cut the caffeine short the day of. Empty your bladder right before and during if possible. And any tips on heavy duty pads that won't bother me when I run.

slh2501

I don't have a suggestion, but I'm dealing with the same issues. I'm interested to see what others recommend.

Lucille51

bump

exercisesformen

There are a number of factors that can weaken your pelvic floor muscles. Some of these factors include the removal of the prostate, diabetes, an overactive bladder and more. There are a lot of people who would benefit the most from the use of Kegel exercises for men.These people include those who have a urinary incontinence or other bladder problems. There are some studies that show that Kegel exercises for men help those suffering from erectile dysfunction. However, there are more tests that need to be done on this to completely prove this.

joolywooly33

OMG - I didn't even know this existed. Please go and see your doctor....good luck and hope you get it sorted out x

joytebow

I've had a definite reduction in this problem the last few months. The only thing that I've done differently that I can think of is just using the basic weight machines at my fitness center, doing more squats and simple strength training exercises - or maybe it's the weight loss itself. Whatever it is, I'm extremely happy about it!

vhuber

I feel for you because I know exactly what you are going through! After ((32)) years of this I just had surgery done! So far it has been like before I had my 10 pound babies!! LOVE it & wish I would have done it 25 tears ago!!!

BamaBreezeNSaltAire

Unfortunately yes. That and wearing black. It happens and it happens to more people than you think. It sucks, and nothing short of surgery will fix it. I try hard to hydrate the day before and limit fluids right before running. But, nothing seems to work so black helps hide it and in the summer, no one notices, just keep the water bottle handy. Sorry not any help but I've been running for 25 years and this is part of it after age/children.

annie61702

Why not just have the surgery? It seems like it would be better to just get it taken care of and not have to deal with it. That's what I would do.

mlt2908

I can tell you my experiences as I have had that problem. After giving birth to two kids, I had the issues when running, sneezing, dancing, and any type of physical activity that involved any bouncing. I was never really overweight so I don't think that was the problem - giving birth was as that was the definite mark to the problem starting. Kegels did nothing to help. After going to a specialist and having a special test done, was told (I think in 2004) that surgery was really my only option. So, I first had the bladder "sling" surgery (TVT) almost 10 years ago and it made a world of difference. However, I started having the problem again about two years ago and then eventually went back to the specialist. There is a new medical device available (with a doctor's prescription) called InTone and it is basically a device to "zap" you to stimulate the muscles "down there" and also helps you do more effective Kegels. Usually, it helps many women after 12 weeks....I used it for close to a year and it did help some but still did not correct the issue when I ran or did something like Zumba class or dance....and I'm a runner, so it was very inconvenient! I had to have the sling surgery (TVT) again which was just about 6 weeks ago so have not been able to run yet to see if it has again corrected the issue. I will be able to start back with running after this Friday so I'm anxious to get back in the program! The surgery was so helpful the first time so I'm very hopeful it will again have corrected the problem. I've tried many things while running races with trying to cope with the problem and wearing bladder pads and trying to limit water intake just doesn't cut it. I would highly recommend talking with your doctor. The surgery itself was outpatient this time and I had to be a couch potato for a few days but did start walking (as they recommend) and have been walking tons these past few weeks until I can start up running again. It's just kind of a pain in the butt though because you are not supposed to lift anything for 6 weeks and he recommended no very strenuous activity (walking is okay) , but if it again corrects the problem, it will be well worth it.

butlersoft

Is it just exercise or does it happen with laughter / sneezing too ??

the "Bladder Sling" ... or TVT (Trans vaginal Tape) can definitely help !

AbbyCar

Pessary. Its a round, rubber ring that you slip inside your vagina and supports the pelvic organs.

jackielou867

I tried to take up jogging at Christmas but had to stop for this, and a back problem creeping back. It sucks, but at least it is just running now and not coughing and sneezing. And yes I too had 10lb babies!

BobcatGirl110

wow...just found this thread and wanted to connect. I had posted this question to my own MFP friends on my wall and everyone just kinda thought I was the only one who had experienced it.....and I don't even know why it's happening. My kids are 13 and 15 and I started running LAST MAY and never had this issue until in the last 3 months. I had posted the question wondering if it was the weight loss that cause it.....like after a (what is in my opinion 'significant' loss of 67 lbs this last year) and they all were like "nope...do kegels". So here I am.....I run between 6-10 miles at a time and I use the bathroom before I head out to empty my bladder as best I can and I wear a pad (sometimes just a liner) and I do the kegels. I did see that I needed the kegels by trying to focus on stopping a stream of urine intentionally and frankly I couldn't stop it completely for whatever reason so in my case I think those muscles needed more control....but long story short is that I put on a pad and off I go. The pad doesn't cause me any issues, but then again I'm running for only two hours or less so perhaps that is why I'll be curious to see what others do to combat the issue outside of the surgery.

brookfield58

This is a very common problem. :blushing: I saw the physio last year for this and started doing the pelvic floor exercises again but to be honest they don't help that much. I hydrate well the day before and not immediately before a run, make sure I "go" just before I run and don't rush it and wear the tenna lady pads.- but not the bulky ones. I have never had a problem with chafing and ran the London marathon wearing one.

I hope you find a solution that works for you.

knitapeace

Awareness is key! Let's make a colored ribbon campaign and wear our pee-stained track pants with pride!!

Seriously, though, I went through Always pads like crazy last year when I was running. I'm fortunate not to have a severe issue like many of you have described, and that seemed to be enough. But the truth is, we need to know that this is VERY common for women who have given birth and not something to feel embarrassed by. Unfortunately it seems like even the most invasive of treatments are only somewhat helpful. So we may just have to suck it up and deal with it.

Nowadays I'm doing more strength and indoor workouts, so having tinkle-pants isn't an issue when I'm alone in my living room. I can say that since I started doing more weights my overall muscle tone has seemed to improve, even in that area. Jumping jacks are less of an issue now!

Super_Amy

I don't have this problem when I run, but I used to have this problem when I did jumping jacks and jump rope. I wore dark pants and soldiered on and concentrated really hard on not peeing. It mostly worked. I don't know exactly how long it took, but I no longer have this problem when I jump. I built up that muscle like any other muscle.

Maybe you'll get lucky like I did.

lulukittie

I wear a pessary for long runs and if I am doing anything involving jumping or hopping. I didn't want to get surgery because I am still considering a second child, plus the surgery doesn't have a great track record-- lots of people need it redone down the road. Losing weight definitely helped me, and I just reflexively clench when I sneeze or cough. I did all of the Kegels in the world, but I have a pretty serious prolapse, so they weren't effective at all.

Springfield1970

Yep!

I know when I'm going at race pace (over 12.5kph) because of my pee-o-meter.

Wear black. Caffeine makes it worse.

Apparently top level athletes get it so pah! It's not going on the excuse list!

mjterp

Touchy subject, I know. So I'll reply to myself with what I've found out. The only good forum for trying to run with this problem I've found on this so far is here:
http://www.runnersworld.co.uk/forum/health--injury/ladies-loo-problem/2814.html

All the exercise in the world won't help past tears, prolapse, and damaged parts. But there is "pessaries" worn internally to hold you up (didn't help me), surgery to net up the bladder and what-not. There are actually weights for exercising the pelvic floor (again doesn't cure a problem that isn't about the pelvic floor but helps some). There are special physiotherapists for this sort of exercise to get referred to. There is also some medications good for some. So if kegels are not helping after a good long time of trying, there is the GYN for options.

The things that I'm paying attention to are the wearing black pants and dousing yourself with water camouflage, not drinking an hour before. Being well hydrated the day before. Cut the caffeine short the day of. Empty your bladder right before and during if possible. And any tips on heavy duty pads that won't bother me when I run.

You mentioned panty liners, but what about something more substantial like Poise pads. They come in differant absorbancies.

Also, to reduce odor, stay WELL hydrated. The more dilute the urine, the less that amonia odor.

Hope this helps.

LisasLastTen

I also had sling surgery three weeks ago. I'm going crazy not being able to exercise, mostly because I feel 100% fine. Still, my doctor told me not to strain myself at all for six weeks (and no sex - boo!), and I'm listening and being a good patient.

I am very eager to see how well this actually works. I will say that I have inadvertently given myself the "sneeze really hard" test a couple of times since having surgery and I have had almost no leaks at all with big sneezes. (I sneeze really hard and sometimes they would cause me to leak so badly I'd have to run to the bathroom.)

I will say that prior to having surgery I was noticing a slight improvement in my ability to stay dry when exercising. I attribute that to reducing the amount of coffee and wine I was drinking. I found on several websites that both wine and coffee can be hard on your bladder. I try to stick with one cup of coffee a day and little to no wine and that helps quite a bit.

But I will say the surgery was remarkably easy and almost completely painless. I will have a follow-up on May 7 and hope to be back at the gym that same night.

Good luck to you, and kudos to everyone who feels okay talking about this sometimes embarrassing topic.

JoelleAnn78

Glad this thread is still alive! I have had much better luck this year with NOT peeing myself at every race finish. I am not sure what has changed, except I am not running as hard and fast as last year. Potentially when the race season amps up the problem will return. I don't like to wear underwear when I run so I don't see a pad being the answer for me. Thanks for the candid answers, Ladies! It's an embarassing problem to have :blushing:

findingtracy

oh, thank goodness for you people! I thought it was just me.

knitapeace

Running seems to have gotten better...still an issue with jumping jacks and high knees, tho.

ninerbuff

Lol, 3 women in my class admit to wearing "Depends" when attending my hour long kbox session.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

JoRocka

We just had an amusing conversation about powerlifting girls in our Bulking forum and how it's mentally safer to wear heavy duty pads whilst lifting so you don't have to stress about peeing yourself.

You gotta do what you gotta do- aint no shame in that game!!!