We read this article in the UK Metro freesheet (c) Metro newspaper.
It’s something that many women suffer from in silence- but it doesn’t have to be that way, says Helen Croydon.
There’s a reason I used to wear black shorts when I ran. And why I dread sneezing. New research shows one in three women (in the UK) will know what I’m talking about. One in ten have given up sport because of it.
I’m referring to stress incontinence- bladder leakage caused by pressure on the pelvic floor muscle from running, exercising, laughing or coughing. A recent poll by Coloplast found 35 per cent of women suffer from the embarrassing hiccup, yet almost half are too embarrassed to seek help.
The most common cause is pregancy because of the weight of the womb bearing down on the bladder. but why would it affect me (and possibly you)? I’ve never had any children and I am very fit. Turns out, exercise could be part of the problem.
Jenni Russell is a personal trainer and author of Pelvic Floor Secrets. She runs workshops and one-to-one sessions for women who want to get back bladder control. Many are gym bunnies.
“I call them hot body, wet knickers,” she says. “There is a whole secret community of women you would never expect to be affected- gorgeous women with six packs who when I ask to do a star jump wet themselves. Most people concentrate on toning muscles that look good but the pelvic floor is the foundation of everything. It affects our balance, posture, bladder control and sexual sensation. If you work your upper abs like crazy or do lots of impact sport like runing and strengthen the pelvic floor, you’ll weaken it.”
I relate. Six months ago I drew the courage to visit my GP, after years of making excuses not to join the postrun coffee with friends. I couldn’t believe how easily the problem was rectified with physiotherapy.
A number of celebrities have spoken about post-pregnancy incontinence. Last November, Kate Winslet admitted on The Graham Norton Show (TV chat show), “I just can’t jump on trampolines any more. I wet myself.” She was prasied by women on parenting forums for being open about a common taboo. But not many know that over-working your abs can also affect it.
“The pelvic floor muscles hold the uterus, bladder, vagina and rectum in place,” says Dr Julian Spinks, a GP and adviser to the Association for Continence Advice. “When you pee, the muscles relax and when you finish they clench again. If weak, they stop doing their job. So the impact of a cough or running can cause water to leak.”
So why is it still such a taboo?
“In Germany and France, women are taught strengthening exercises after pregnancy,” says Spinks. “Here, they just get a leaflet. The fitness industry also needs to be involved. sadly, pelvic floor exercises don’t result in good selfies so they get ignored.”
Most exercises involve subtle squeezing motions and can be done anywhere. The NHS recommends at least ten contractions six times a day for 12 weeks. And given a strong pelvic floor also tightens the vaginal muscles it results in better sexual sensation- for her and for him.
“Why would you not want to have better sex and better bladder control?” says Russell. “People don’t realise how curable it is. They stick on a sanitary pad and ignore it but let’s face it, sexy lingerie does not look good with a panty liner.”
After reading the article, I finally realised why women either go to the gym or go jogging or running wearing black leggings or shorts…it must have been to hide any tell-tale signs of a wet accident.