Why do you become incontinent when you exercise?

I believe there are many people who may encounter such an embarrassing situation when exercising, unknowingly incontinent when exercising, and this generally happens more often than not when women exercise. Why is this incontinence when exercising?

Why incontinence during exercise

Caused by increased abdominal pressure

Many cases of urinary incontinence during exercise are caused by an increase in abdominal pressure due to exercise, which can lead to stress incontinence. Stress incontinence is the involuntary spillage of urine when abdominal pressure increases. If the abdominal muscles are tight during exercise, it will tend to increase the abdominal pressure, which will lead to stress incontinence. This condition generally occurs more frequently in women than in men.

Excessive impact during exercise

During exercise, the body is subjected to strong impact forces, such as running, the feet will be subjected to repeated impact forces, these impact forces will be applied to the pelvic floor muscles through transmission, and let the pelvic floor muscles bear the weight of the body. During exercise, these muscles will be more fatigued than before exercise, which can lead to urinary incontinence.

Caused by holding urine

Many people have the urge to urinate during exercise, but if they hold urine or lose the urge due to the inconvenient situation at the time, they are prone to urinary incontinence when they perform strenuous exercise.

Caused by your own disease

If there is a problem with the nerves and tissues that control the urge to urinate, i.e., if you have a disease, you may become incontinent during exercise.

What to do if you are incontinent during exercise

Pelvic floor muscle training

Pelvic floor muscle training, also known as Kegel exercises, strengthens your muscles by stretching the pubococcygeus tailbone muscle in the pelvic floor, making the muscles of your urethra and other organs thicker and stronger. Phase 1. Stand, place your arms crossed over your shoulders, toes at 90 degrees, heels inside the same width as your armpits, and clench hard. Hold for 5 seconds and then relax. To repeat this action more than 20 times. Phase 2 1. Lie flat, bend both knees and contract the muscles of the buttocks to lift the anus upward. 2. Close the urethra, vagina and anus tightly (they are supported by the pelvic floor muscles at the same time), which feels like urinating urgently, but you cannot go to the toilet and need to close the action of urination. 3, keep the pelvic floor muscles contracted for five seconds, then slowly relax, five to ten seconds later, repeat the contraction. 4, throughout the exercise, breathe as usual and keep the rest of the body relaxed. You can touch your abdomen with your hand, if there is a tightening of the abdomen, then the exercise muscle is wrong.

Perform sit-ups

Lie flat on your back and perform sit-up exercises, which can be performed twice a day to help exercise the abdominal muscles and adapt to the process of increasing abdominal pressure.

Perform pelvic exercises

1, rotate the pelvis: lie on your side, support the ground with one or both hands, relax your whole body, then very slowly make the pelvis upward and forward, turn to the right until you can no longer to the right, body weight on the right foot. Then, in the same way, turn the pelvis to the left, with the weight of the body on the left foot. Rotate 10 times in each direction. 2, shaking pelvis: sitting position, left hand on the ground, lift the right leg, right hand holding the right leg, and then drive the right leg with the power of the right hand, and in this way to drive the pelvis part of the shaking. The left and right foot should take turns to do 10 times.

Defecate with squatting

After urinary incontinence occurs during exercise, it is recommended to use squatting to defecate, which can help maintain or improve pelvic floor muscle tone.

Perform acupuncture

Acupuncture points such as Zhongji, Guanyuan, Sansanli and Sanyinjiao can also improve bladder function by raising the tone of the pelvic floor muscles.

Warm Tips

If urinary incontinence occurs during exercise, it is recommended to seek medical examination if the situation is serious, and not to ignore it because of embarrassment.