Do You Leak When You Laugh (or cough or strain or sneeze?)
BY BETHANY HEITMAN
When you hit the gym, there’s a number of muscles you’re probably focused on toning—thighs, abs, you name it! One muscle group you are probably forgetting? Your pelvic floor muscles.
From the name, you can probably surmise these muscles live in your pelvic region. More specifically, they are a hammock-shaped group of muscles that extend from the pubic bone to your tailbone. And they have a pretty big job! They support bladder and bowel function.
So, what happens if those muscles weaken? Chances are you’ll deal with incontinence—especially when you workout, laugh, cough or sneeze. Um, no thanks!
Photo by Dan Gold
Who’s Most At Risk for Pelvic Floor Problems?
Anecdotally, you’ve probably heard that postpartum moms often deal with bladder leakage caused by a weakened pelvic floor. And it’s true, they do—31 percent of women experience this issue after giving birth.
But moms aren’t the only ones who need to think about strengthening their pelvic floor. Up to 50 percent of nulliparous women also experience incontinence. Nulli-what? That’s the medical term for women who haven’t given birth.
Wondering who else can be affected? Over 30% of female athletes also deal with bladder leaks. The thinking here is that repetitive motions often done in athletic training can lead to a weakened pelvic floor. Post-menopausal women are also at risk, as are overweight or obese females. Chronic coughing, smoking and nerve injuries to the lower back are other things that can contribute to SUI.
In other words, just about all women need to be aware of taking care of their pelvic floor.
Yes, You Can Do Something About It
To turn things around and put a stop to it, you first need to understand exactly where your pelvic floor is.
To find it, start with Kegel exercises. Here’s what to do: Gently tighten the muscles you use when you’re holding in urine. Ideally, you want to pretend you’re sitting on a little ball and lifting it, until you feel your muscles pull inwards. Hold for 10 seconds and then relax and release, repeating this ten times in one session. Do this up to 3 to 4 times a day, then, over time, the muscles that surround your bladder will strengthen and you should find you leak less.
Another way to treat a weakened pelvic floor is by using a biofeedback probe device, which helps you locate and strengthen those muscles by monitoring your movements with an app or system. You insert the probe vaginally and it reports how much pressure you’re exerting when you do Kegels. The Elvie Trainer ($199, elvie.com) is one of the more popular options on the market.
You can even utilize your current workouts to help. Forëna founder Jen Widerstrom says to, “Prioritize your inner thigh tension and connection whether you’re lunging, jumping, jogging or doing a straight core series. Those medial muscles are directly connected to your pelvic floor and will not only strengthen your stamina there, but they will stabilize you better in movement as a whole, in turn allowing you to maintain an even deepen your connection to those pelvic muscles. An effective full-circle!”
As you’re working on strengthening those muscles, it may also be helpful to wear underwear that can handle leaks. For example, Thinx is a company that markets their options as “period underwear,” but the absorbent nature of them is great for bladder issues, too.
Before you do anything, it’s best to speak with a healthcare professional. He or she will be able to assess if you have a weakened pelvic floor and then give you a customized solution.
Bethany Heitman, Contributor
P.S. Remember that no matter what you're going through right now, you don't have to do it alone! There are others like you in our community, where we interact on a daily basis, fight our demons, share our victories, and watch over each other as friends and accountability partners.
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