High impact workouts and negative body consequences
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Anonymous
| Specifically, urinary incontinence. I had 3 large babies. I'm getting back into shape. I run 5 miles regularly with no issues as long as I avoid liquids for hours before a run. I'm trying to take fitness/exercise classes and this embarrassing problem keeps cropping up. I can't do the jumping jacks, running in place, jumprope, squat jumps, and really anything that involves a lot of jumping. So I'm not able to get as much out of the classes as I would like. Any solutions? |
Anonymous
| More pelvic floor exercises. Take a quick pee break mid class if you need to. Always makes pads for small bladder leaks that are great. They don’t hold a full bladder but should get you through a couple small leaks in class. They are about the size of a panty liner, maybe slightly bigger/thicker but still small and comfortable. |
Anonymous
| Aren’t there tampon like products that are marketed to those with mild urinary incontinence? Maybe you could check those out? |
Anonymous
I don’t known that’s why I’m asking. This is mostly an exercise issue, not all day. |
Anonymous
These are the items I’ve seen: https://health.clevelandclinic.org/this-tampon-like-device-stops-your-urinary-incontinence/ I hope you find a good solution! |
Anonymous
|
Talk to urogyn or Pelvic floor PT
Thinx panties (or other washable brands) and pessary fitted by urogyn - I use these when I run Losing weight helped me too. |
Anonymous
No experience with these? I wonder if they work as advertised. |
Anonymous
| Hypopressive exercises will help with leaking. They fixed my urinary incontinence. |
Anonymous
| Do you avoid liquids before your exercise classes, too? For me, running was just as bad as jumping jacks. Both have gotten better with time, but 5 years later I still have to plan ahead, wear a liner, modify the exercise towards the end of a class, etc. |
Anonymous
|
Work on your overall stamina and strength and things improve too. I had the same issue: no regular day leaks but would get some here in there in HIIT classes. I noticed it was usually the last half of class I would get them, I guess as my muscles fatigued- they fatigued everywhere including pelvic floor.
But the more I kept at it and worked on strength and stamina outside of class it got a lot better |
Anonymous
I'm not as good at avoiding liquids before exercise. Lately I'm running on the treadmill, having a few sips of water then taking a class right after. If I do the class first it's slightly better but still the jumping is an issue. For some reason I can handle the running without any issues. I modify the jump rope by skipping rope and that helps too seems like the longer I have 2 feet off the ground the bigger the problem. Even if I go before the class, take a mid class break, somehow there is still enough to leak out a little. It's frustrating. |
Anonymous
Cool! I didn't know about these - don't know if they existed when I was having problems after my 10+ pounder was born. I found that pelvic floor exercises, plus changing my posture (I tend to tilt my pelvis forward, tucking butt under, and apparently that is bad for those muscles), and losing weight all helped. I leak very rarely now. I would say that the thinx underwear might be a really good option for workouts, too. |
Anonymous
| I haven't had any kids, and at 44, I can't jump rope unless I pee right before. |
Anonymous
I feel like a lot of instructors get it and will provide an alternative to the jumping knowing many women have issues. But, not all, and then they come up to me and try to get me to do it the "right way" and I have to tell them I can't do the jumps. Then they back off right away. I also see other women modifying, abstaining, or half assing it. But I feel like I'm missing out and not getting the full benefit of the class to avoid leaks. |
Anonymous
| Try a menstrual cup as well. It works like a pessary. |