This is a common problem in my studio as my clients complain of incontinence when they run, jump rope, or even cough.
Statistics show that one in every three women over the age of thirty suffer from urinary incontinence at least once a week and about 10% of them suffer from severe urinary incontinence in daily life, which causes a dramatic and negative change in their quality of life.
Even minimal urine leakage (single drops) can cause discomfort.
Why does is it happen? The bladder is a sack-like muscle that has one function: to store the urine effortlessly and without leakage and to allow the urine to be conceived proactively.
Normal urination is done by means of deliberate relaxation (a keyword) of the pelvic floor and contraction of the bladder muscle. When the system is damaged for some reason, leakage of urine occurs every time the pressure in the stomach rises (ex: coughing, laughter, sneezing or exercise).
The most important causes of urinary incontinence in women are:
Pregnancy – pregnancy and childbirth damage the pelvic floor muscles, causing them to weaken and disturbing their ability to control urine flow.
Older age – the decline in estrogen levels during menopause for women can lead to urinary incontinence.
Diabetes – uncontrolled diabetes leads to increased urine output which can result in urinary incontinence. Also, one of the complications of diabetes is nerve damage, which in some cases may also affect the control of urination.
Overweight – obesity can increase the chances of urinary leakage due to the accumulation of excess weight in the abdominal area. When carrying excess weight in the abdominal area, the extra pounds tend to put extra pressure on the bladder. Further pressure leads to urine leakages.
It should be noted that urinary incontinence also occurs in men, especially those with prostate problems, and in children.
So what do you do and how do you treat urinary incontinence?
In most cases, medications or surgery could help, but I’m in favor of physical exercise. There are special exercises that can be done to strengthen the muscles around the bladder. Exercise can also be done on the toilet by trying to stop urinary flow several times in a row. These exercises can be done every time you urinate, Do ten knots and rubies four times a day.
This can be practiced anywhere, not just in the bathroom – standing or sitting, watching TV or driving, without interrupting daily activities.
As always the most important thing you can do is persevere.