Tired of Leaking When you Run?
Kegels are NOT always the answer…
Do you plan your runs first thing in the morning because you are scared to run with a full bladder?
Are you someone who has all the bathroom stops mapped out on running route because you always have to pee?
Do you find yourself doing the potty dance at the end of your runs to make it to the bathroom in time?
If you resonate with any of this stuff, you’re not alone. Leakage with impact-related sports is common. Studies show over 29% of people are experiencing some leakage during their sport. Some studies specifically on running had the prevalence of leakage at > 40% (1). While leakage is common we want to make sure people understand THERE ARE SOLUTIONS out there to help you so that your runs don’t have to be dictated by your bladder!
The first step is understanding that there are a lot of reasons why people can leak, and that
KEGELS ARE NOT ALWAYS THE ANSWER!!!!
Below I have listed the most common causes of leakage with running we see clinically…
Altered breathing mechanics or management of abdominal pressure (Ex: belly breathing, chest breathing, breath holding, bearing down, etc.) which leads to increased pressure on bladder and pelvic floor
Tension in the muscles of the pelvic floor limiting good mobility to allow for force absorption
Constipation which can cause tension in the muscles of the pelvic floor
Tension in the muscles of the upper abs which puts pressure down onto the bladder and pelvic floor
Weakness in the hip musculature and deep core which make the pelvic floor have to work harder to compensate
Weakness in the pelvic floor or decreased endurance which doesn’t allow for good compression around the urethra to control leakage (Yes, there are some times where Kegels can be appropriate)
Difficulty coordinating or timing the pelvic floor with the diaphragm and core which causes changes in the pressure load on the bladder
Altered loading response of the foot and lower leg with the ground (ex: overpronation, oversupination) which changes the force up the body
Altered running posture/stride (ex: overstriding, bounding, decreased trunk rotation, rigid postures, pelvic tilting, etc) which alters muscle activation and changes pressure up the body
Changes to posture/body position postpartum, during pregnancy, or with weight gain can change our center of gravity and thus impact muscle length and activation
Dietary and hydration considerations (ex: too much liquid, bladder irritants, daily bladder habits, etc.) that can make the bladder spasm and cause increased urgency with running
Whew…
This list may feel overwhelming and most people find themselves possessing multiple of these above characteristics. This is why its so important to consult a pelvic floor PT if you are struggling with leakage during your runs. They will be able to fully assess you to determine where your system needs more or less support to get you back to running leak-free!
If you’re reading this and in Lexington, join us on March 17th 2024 at Wise Bird Cider from 11a-12pm where I am going to be leading a FREE workshop on leakage with running and giving some exercises to get you started on the path of leak-free running!
Plus you get a free cider, so who doesn’t want that?
Click below to secure your spot before they fill up:
https://movesmartky.com/events
Written by: Kelsey Karnes PT, DPT
References:
Pires T, Pires P, Moreira H, Viana R. Prevalence of Urinary Incontinence in High-Impact Sport Athletes: A Systematic Review and Meta-Analysis. J Hum Kinet. 2020;73:279-288. Published 2020 Jul 21. doi:10.2478/hukin-2020-0008