Tails during exercise? See how to deal with it

“It can be caused by a myriad of problems, such as pelvic prolapse or a real problem with bladder neurological function,” says Amelia Ponchur, DPT, chief physiotherapist at Genesis PT & Wellness, Dallas, Texas. and pelvic restoration. The leak may also be due to compelling urinary incontinence, where you rush to the bathroom but can not do it in time.

When it occurs from sneezing or other movements such as coughing, laughing, jumping, running or twisting, it is most likely pressure urinary incontinence, where the movement puts pressure on your bladder, causing a small amount of urine to come out. “Your nervous system and some muscles are not well coordinated with each other to be able to absorb the force or pressure exerted, and so this allows urine to come out of the urethra,” he explains.

This is very common during exercise, as HIIT training, running and lifting are the top three offenders. And whenever there is a big impact from jumping or pleiometric work, such as high knees, climbers or squat and pleat jumps, you will be even more sensitive.

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Squat jumps

Jump squat can lead to a greater risk of leakage due to the biomechanics required. “Increasing the force of gravity down on the pelvic floor causes extra work on the pelvic floor, both in absorbing the force and in coordinating the muscle group, and this can cause leakage,” says Dr. Ponchur.

To minimize the risk of leakage during a jump jump, try this:

1. Inhale as you descend the squat, keeping your sides relatively stacked above the pelvis.
2. Exhale as you ascend the jump, continuing to exhale until you land.
3. As you land, do not stop abruptly and hit the floor, but rather “absorb” yourself in the next squat.

And do not use rails when squatting. “It is not necessary for the proper action of the pelvic floor in this activity,” says Dr. Ponchur.

Sprint

Due to the rapid acceleration, the amount of muscle recruitment it requires and the oxygen demand, sprinting can lead to urination during your run. “This is where increased oxygen demand / cardio effort causes a change in the mechanics of respiration (such as more mouth breathing and less oxygen flow to the lungs) and less proper diaphragmatic breathing usually occurs,” says Dr. Ponchur.

The increased hip flexion you need for proper sprinting also increases the risk of changing the position of the pelvis, as well as the rapid push-off from the ground, which causes more strength and work on the pelvic floor muscles.

That said, sprinting, running and walking all have some effect on the pelvic floor and hips due to the impact of our feet on the ground. “Everyone is connected. “If your legs / ankles can not do anything, then your pelvic floor and / or hip muscles will need to compensate to try to achieve the goal / movement of what you are trying to do,” says Dr. . Ponchur. This compensation could also put more pressure on your pelvic floor.

Back bar squat

Applying the bar above the shoulders can lead to bloating of the ribs (as if you are inflating your chest forward), which in turn can increase intra-abdominal pressure and lead to poor pelvic floor pressure management and leakage. .

As the weight increases, so does the risk. Make sure you keep your breath and fit to reduce leakage as best you can. With each squat, inhale on the way down and then exhale on the way up. “In general, you want your feet to be hip-width apart and go parallel, and it’s okay to let your knees slide over your toes,” says Dr. Ponchur.

Indeed, any significant complex weight lifting movement like this can increase the risk of leakage because it requires more work from the nucleus and pelvic floor and increases intra-abdominal pressure.

Jumping

Another pleiometric movement, jumping jacks can cause leakage as a result of increased gravity as well as the added advantage of both hip abduction (where the legs move sideways and cause pelvic floor elongation) and speed of movement. “All of these things put more strain on the pelvic floor, and if your pelvic floor muscles can’t handle it, it leaks,” says Dr. Pontsour.

You can try not to spread your legs so wide, or work with your breath so that the jump is timed to your exhales, he says. “Or you just slow down to improve the reaction time of the pelvic floor muscles,” he adds.

So how can you avoid urinating during exercise?

If you think the leak is problematic, consider working with lighter weights until you can better control your core. “Losing weight reduces the effort and work required of the total nucleus and pelvic floor, making it easier,” says Dr. Ponchour.

Diaphragmatic breathing during training can also make a huge difference. “Diaphragmatic breathing is the key to proper pressure management and promotes the right range of motion of the pelvic floor, which we need for the proper functioning of the nucleus,” he explains.

Here’s how to do it:

1. Inhale through your nose as your side cage moves sideways for about two to four seconds.
2. Exhale out of your mouth (as if blowing through a straw) for a measurement that is at least twice as long as the inhalation, ie about four to eight seconds.

Prioritizing basic tasks — including the pelvic floor, which is the bottom of the nucleus — can also help you build the strength needed to function properly. “The job of the core is to push (known and stabilize) your torso so that your limbs can move from a solid base,” says Dr. Ponchur. “So anything that creates a breakdown or mismatch in pressure can lead to a leak.”

What about kegels? The kegel is a contraction of the pelvic floor muscles, which essentially means maintaining tension in a muscle. While Dr. Pontsour says kegs can be important, she believes they are generally overemphasized and seen as only treatment for pelvic floor problems. “In fact, I rarely tell people to kegel about their PF problems,” he says. Kegels can fail if you do not get them in the right shape or if you think they are the only solution available so you can never find a real solution.

How do you really activate your pelvic floor properly? Learn — and follow — here:

One product that can provide temporary relief is the pelvis, which is a prosthetic device that is inserted into the vaginal canal to help with incontinence and pelvic prolapse. Basically, it looks like a tampon.

“There are over-the-counter brands like Revive or Poise Impressa that look like tampons or can be placed specifically for a health professional,” says Dr. Ponchur. “It’s not something I often suggest, as I usually like to exhaust other options first.”

Before investing in any product, Dr. Ponchur says your best bet is to get a rating from a pelvic floor PT. They will be able to suggest a solution that is right for you.

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