Urinary leakage while running is a common issue, but it's something many people feel embarrassed to talk about. This condition, known as stress urinary incontinence (SUI), occurs when the pelvic floor muscles can’t properly support the bladder during high-impact activities like running, jumping, or sneezing. If you've noticed leakage during a run, you're not alone, and there is a solution—pelvic floor physical therapy (Pelvic PT).
Why Does Urinary Leakage Happen During Running?
The pelvic floor is a group of muscles that support your bladder, uterus, and bowel. When these muscles weaken or lose coordination, they struggle to keep the bladder and urethra sealed, leading to leakage. High-impact exercises like running increase intra-abdominal pressure, which can overwhelm weak pelvic floor muscles. This is common after childbirth, during menopause, or due to other factors like prolonged sitting or improper exercise technique.
How Can Pelvic PT Help with Leaking?
Pelvic PT is a specialized form of therapy focused on strengthening and coordinating the pelvic floor muscles. A pelvic health physical therapist can assess your pelvic floor function and develop a personalized plan that targets the underlying causes of leakage. This often includes:
Pelvic floor exercises (Kegels) to strengthen the muscles.
Breathing and posture training to reduce unnecessary pressure on the bladder.
Core stability exercises to improve overall body alignment and support.
Pelvic PT not only helps you regain control over your bladder but also improves your running performance by promoting a stronger, more coordinated core.
Case Example: Emily’s Journey to Recovery
Emily, a 38-year-old avid runner and mother of three, had been struggling with urinary leakage for over a year. The issue began after the birth of her third child, and despite getting back into her regular fitness routine, the leaks became worse during her runs. Embarrassed and frustrated, she avoided group runs and cut back on her training.
After being referred to a Pelvic Elements by her friend, Emily underwent a thorough initial evaluation. Her therapist assessed her pelvic floor muscle strength, coordination, and flexibility. The evaluation revealed:
Weakness in the abdominal and pelvic floor muscles, particularly in the transversus abdominis, which impacted her core stability.
Scar tissue adhesions from her C-sections, contributing to reduced pelvic floor mobility.
Excessive intra-abdominal pressure during running, causing additional stress on the pelvic floor.
Our Plan
Emily’s pelvic PT plan included:
Pelvic floor muscle strengthening: Emily learned how to properly engage and isolate her pelvic floor muscles and more advanced movements as her strength improved.
Breathing and posture training: Her therapist guided her through techniques to manage intra-abdominal pressure, focusing on diaphragmatic breathing and maintaining proper running posture.
Scar mobilization: Techniques to release adhesions from her C-section scars, which allowed for greater pelvic floor mobility and less strain during movement.
Core strengthening exercises: Targeting her deep core muscles to improve overall stability and pelvic floor function while running.
Success with Therapy
After six weeks of therapy, Emily noticed a significant reduction in urinary leakage. Her core and pelvic floor muscles became stronger, allowing her to better manage the demands of running. After three months, she was able to run long distances without leaks, regained her confidence, and returned to her regular running group. We helped her build a customized home exercise program to maintain her strength and prevent future issues.
How Can Pelvic Elements Help You?
At pelvic Elements, we focus on working from a macro and microview, we dont just focus one symptoms but consider whole body adn how it relates to the problem. At Pelvic Elements, a pelvic health experts will evaluate your unique condition and develop a personalized plan to address the underlying causes of leakage.
Take Control Today
Don’t let urinary leakage hold you back from enjoying your runs. With the help of our experts and personalized plans for pelvic floor physical therapy, you can regain your confidence and get back to doing what you love, leak-free!
Reach out to us at (908)777-0090 or hello@pelvicelements.com to talk to one of our doctors to see if we can help you!
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