Urinary incontinence while running

Many people choose running to lose weight or exercise. After all, running is an aerobic exercise that can slim the whole body. Urinary incontinence is an embarrassing thing, and it is even more embarrassing if it happens while running. There are many reasons that lead to urinary incontinence while running, such as running too hard causing excessive stress on the body, or having problems with the running method. So what should you do if you experience urinary incontinence while running?

What causes urinary incontinence while running?

1. Caused by increased abdominal pressure. When running, you are required to slightly tighten your abdomen. If you use abdominal breathing, your abdominal muscles may be in a tense state, which can easily increase abdominal pressure and cause stress urinary incontinence, leading to involuntary urine overflow. This situation is generally more common in women.

2. Excessive impact force during running

When running, the impact on the body's joints will increase due to inappropriate running shoes, poor ground elasticity and other reasons. During running, the repeated impact force on the feet will be transmitted to the pelvic floor muscles, causing them to bear the weight of the body, causing these muscles to fatigue faster and leading to urinary incontinence.

3. Caused by holding urine

If you feel the urge to urinate while running but hold your urine due to inconvenience at the time, the impact and vibration caused by running may lead to urinary incontinence.

4. Caused by disease

There are problems with the nerves and tissues that control the urge to urinate. People with this disease may experience urinary incontinence while running.

What to do if you have urinary incontinence while running

If you experience urinary incontinence while running, you can exercise your pelvic floor muscles to increase their strength, do sit-ups, etc. to avoid urinary incontinence while running.

Pelvic floor muscle exercises

Phase 1:

1. Stand with your hands crossed on your shoulders, your toes at 90 degrees, the inner sides of your heels as wide as your armpits, and squeeze them tightly. Hold for five seconds, then relax. Repeat this action twenty or more times.

2. Simple pelvic floor muscle exercises can be performed occasionally, following the pattern of contracting for five seconds and releasing for one second. They can be performed while walking, riding in a car, or working.

Phase 2:

1. Lie flat on your back with your knees bent.

2. Contract the buttocks muscles and lift the anus upward.

3. Keep the pelvic floor muscles contracted for five seconds, then slowly relax. After five to ten seconds, repeat the contraction.

Do sit-ups exercise

You can do appropriate sit-ups in your daily life, about 2 times a day, which can not only help exercise your abdominal muscles, but also help you adapt to the increased abdominal pressure.

Defecation with squatting posture

If you experience urinary incontinence while running, it is recommended to squat to defecate, which can help maintain or improve the tension of the pelvic floor muscles.

Tips:

If you experience severe urinary incontinence while running, it is recommended that you seek medical attention in a timely manner and do not ignore the problem due to embarrassment.

Treatment of urinary incontinence during running: Urinary incontinence during intense exercise such as running is called stress urinary incontinence.

Urinary incontinence is the involuntary leakage of urine from the urethra. The incidence rate is significantly higher in women than in men and increases with age.

The most common of these is stress urinary incontinence: Stress urinary incontinence - refers to the loss of control over urination and the involuntary leakage of urine when there is a sudden increase in abdominal pressure, such as coughing, exercising, laughing, sneezing, etc. It is more common in women, mainly due to a decrease in estrogen causing atrophy of the urethral mucosa, childbirth and obesity, which leads to relaxation of the pelvic floor muscles and decreased function of the urethral sphincter.

Strengthening exercise: Strengthen the pelvic floor muscles and perineum muscle training to increase urethral muscle tension. The method is to contract the anal and urethral sphincter, 3 times a day, 15 to 30 times each time, for at least half a year.

Acupuncture therapy: Guanyuan, Sanyinjiao, Zusanli and other acupoints can be selected. Once a day, 10 times as a course of treatment.

Drug treatment: Take 2 mg of ethinyl estradiol orally 3 times a day (more suitable for menopausal and elderly patients - please take under the guidance of a doctor).

Traditional Chinese medicine: tonifies the kidney, consolidates the essence, and replenishes qi: 10 grams of raspberry, 10 grams of cherry blossom, 10 grams of Codonopsis pilosula, 10 grams of Psoralea corylifolia, 9 grams of Chinese yam, 9 grams of Linderae scutellariae, 9 grams of Alpinia oxyphylla, and 3 grams of Cimicifuga heracleifolia. (It is better to use the medicine after diagnosis by a doctor)

Local injection drug treatment: Injected through the perineum around the posterior urethra, foreign body granulomas are formed after injection without inflammatory changes. The urethra can be compressed for a long time without causing local fibrosis and stenosis.

Surgical treatment: Bladder neck suspension is the best option.