Peeing your pants?
I haven’t always been an online movement coach.
For over 10 years I worked inside gyms, coaching clients in person and creating relationships that would span years. I was always so thankful for our vulnerable conversations and support of one another.
We talked about it all over the years.
Triumphs, marriages falling apart, death, traveling the world, and of course, peeing our pants.
That last one is actually quite common.
I have spoken about incontinence to folks who were 18 years old, 80 years old and everywhere in between.
Age really doesn’t matter as much as we’ve been led to believe. Having to run to the bathroom before jumping or being afraid of sneezing isn’t just reserved for those who are postmenopausal or those who have gone through pregnancy and childbirth.
Yes, pregnancy, childbirth and peri/postmenopause absolutely increase the potential for pelvic floor symptoms, but there are many other factors outside of these that can cause problems as well, which means a person of any gender and any age can experience issues related to the pelvic floor, such as incontinence.
So... what does this have to do with your workouts?
If you're having any pelvic floor symptoms, there are things you can do in your everyday life and in the gym to reduce and even alleviate these issues! 🥳
#1: If accessible, please work with a pelvic floor physical therapist.
They are exceptional practitioners who can improve your quality of life exponentially. I have worked with several over the past two decades and they are just phenomenal health care providers! I encourage you to find someone you trust, as these visits can involve internal work (vagina and or rectum). Many can be covered by insurance, you may just need a referral from your primary care provider.
#2: During your workouts, make sure you breathe!
Exhaling (through your mouth) during the tough part of a movement will help to activate your deep core muscles and put less downward (bulging) pressure on your pelvic floor and internal organs. For example, while squatting, inhale on your way down, and exhale on your way up. Learn more about this here.
#3: Improve your bladder habits!
Our brains and bodies are connected and often we need to "retrain" our bladders by our daily habits.
Aim to empty your bladder every 2 to 4 hours during the day. If you’re someone who holds urine all day long, aim for 4 hours. Even if you don't have an urge to pee, just sit down and take a few deep breaths. Relax your pelvic floor muscles and see what happens. If you’re someone who urinates super frequently, or often goes "just in case", try to decrease your visits to the bathroom and aim for every 2 hours.
Drink water throughout the day, instead of a large amount all at once.
Sit down on the toilet seat instead of “hovering” over it as this places unnecessary stress on the pelvic floor muscles. Cover the seat with toilet paper or a seat cover if you don’t want to directly touch it.
Take a few deep breaths and let your pelvic floor fully relax as you pee- try not to force out, speed up or stop your flow of urine. Your pelvic floor and bladder know what to do.
Prop up your feet with a short stool or a squatty potty to put yourself in a better (squat) position. Spend time on the toilet breathing and “letting go”, especially when trying to have a BM. This will help your brain get into a routine of relaxing and trying to go.
The vagina and vulva are self cleaning and have an entire microbiome that we don’t want to disrupt. Avoid using any soap or body wash on this area as they can mess with the natural pH of the area.
These bladder habits are just good maintenance too- even if you’re not experiencing any pelvic floor symptoms!
By incorporating some (or all) of these habits into your daily life and workouts, over time you should feel some relief and have less stress over your bladder.
