Bladder leakage while running is a common problem for many women. You're not alone in facing this situation, and there are effective solutions for running without worry. In this article, we discuss the causes of bladder leakage and give you practical tips for managing it.
Understanding urinary leaks while running:
Urinary leakage often occurs during intense physical activities such as running. Here are some reasons why this may happen:
- Weak pelvic floor muscles : These muscles support the bladder and can become weak for a variety of reasons.
- Pregnancy and childbirth : Physical and hormonal changes can affect the strength of your pelvic floor muscles.
- Age and menopause : Muscles lose elasticity with age, and hormonal changes can make things worse.
How to manage urinary leaks while running?
Strengthen your pelvic floor muscles- Kegel exercises : These exercises are very effective for strengthening the pelvic floor muscles. To perform them, contract the muscles as if you were trying to stop the flow of urine. Hold the contraction for 5 seconds, then release. Repeat this exercise 10 to 15 times a day.
Maintain good posture
- Adopt an upright posture with your shoulders back and your stomach slightly tucked in. This reduces pressure on your bladder while running.
Hydrate yourself properly
- Drink small amounts of water regularly rather than large amounts just before running. Balanced hydration is essential.
Empty your bladder before running
- Going to the bathroom before you start your run can reduce the risk of urinary leakage.
Consult a healthcare professional
- If urinary leakage persists, consult a pelvic floor physiotherapist or urologist. They can offer you tailored treatments and personalized advice.
Breaking taboos
In the collective imagination, urinary incontinence is often perceived as a problem reserved for older women. Because old age has become taboo in our society, particularly among women, few dare to talk about it. However, urinary incontinence is a common problem that affects women of all ages, especially athletic women.
Breaking this taboo is essential. By talking openly about bladder leaks, we allow all women to better understand this condition and know how to manage it effectively. Don't let bladder leaks dampen your passion. By adopting the right strategies and taking care of your body, you can continue running with confidence and determination.
