3 Ways to Stop Peeing During Exercise

Have you ever been in the middle of a workout and as soon as you do a jumping jack, you get a strong, sudden urge to go to the bathroom? Or maybe you even start to leak a little? You’re definitely not alone! In fact, 1 in 3 women have issues with peeing during exercise. This most commonly occurs during any type of exercise involving quick movements such as jumping or running. The sudden urge to “go” during exercise as well as leaking before you get to the toilet are both forms of incontinence. Not only is incontinence not a "normal" thing to happen, but there are also things you can do to finish your workout without having to run to the bathroom.

Try Kegels First

Next time you get a strong urge to pee right when you start jumping rope, don't rush off to the bathroom immediately. Sometimes that rushing can actually cause you to leak. Instead, take a second and pause. Then perform 3-5 kegels (or pelvic floor squeezes) and slowly walk to the bathroom. Research has shown that most women do kegels incorrectly, so it’s a good idea to see a physical therapist to learn how to do them the right way. To do a kegel correctly, think of picking up a blueberry "down there." You should be able to pull up and in, feeling your pelvic floor muscles lift. Be sure to avoid holding your breath or squeezing other muscles like the buttocks.

Add Core Exercises to Your Workout

While peeing during exercise can be a result of a weak pelvic floor, weakness in the core can also be a contributing factor. Furthermore, when the pelvic floor and core are not working together as they should, your incontinence issues can get even worse.  By strengthening your core muscles, you can begin to avoid peeing episodes during exercise.  Try incorporating a plank exercise into your workout to strengthen your core muscles at once.  Don't allow the lower back to sag, and keep your hips level (see below).

Drink Water

Okay, you might think I am totally nuts, but trust me on this one!  Most women think that if they drink less water, the likelihood of having to run to the bathroom and peeing during exercise will be less. Totally logical, but the truth is dehydration makes incontinence worse.  The less water you’re drinking, the more concentrated your urine gets. And highly concentrated urine tends to irritate the bladder. This makes the bladder want to get rid of its irritating contents, making it much more likely to leak or have a sudden urge to go to the bathroom.

Next time you work out, try these three tips to avoid embarrassing trips to the bathroom from peeing during exercise. And if you deal with issues like this, please don't feel like you have to suffer. Talk with a women's health physical therapist to resolve your incontinence. Quit being afraid to work out for fear of running to the bathroom or wearing a pad every time.  If you are ready to take back control over your bladder problems, contact us for your FREE consultation, where we can talk more about your specific issues and create a personalized plan for you. Here’s to a pee-free workout!