Are you experiencing urinary leakage while running? In this post, we discuss why this happens, how Pelvic Floor PT helps, and 3 exercises you can do today to start working on it.
Why Urinary Leakage Happens During Running
When you run, there is repetitive force placed on the pelvic floor with every step. Think of it as jumping from one leg to the other, over and over again. Your pelvic floor muscles need to be very strong and flexible to withstand this amount of repetitive load.
When we treat individuals for urinary leakage during running, we often see a few common factors:
-weakness within the pelvic floor muscles
-increased tension within the pelvic floor muscles
-limitations in hip flexibility
-weakness within the hip muscles, especially the hip extensors and abductors
Research has even shown measurable changes in the pelvic floor structures after just one run – highlighting how much load is placed on the pelvic floor during this activity.
To sum it all up: running is a high-impact activity that requires a lot of strength, mobility, and coordination from your pelvic floor!
How Pelvic Floor PT Helps Runners with Urinary Leakage
In Pelvic Floor PT, we start with a comprehensive assessment of your running form, your pelvic floor, your lower back, your hips, and any other areas that may be contributing to your urinary symptoms.
From there, we make a plan to address any impairments we find. Your plan may include:
-Breath work / coordination between the pelvic floor and the diaphragm
-Pelvic floor activation, relaxation, and lengthening
-Mobility drills for the hips, upper back, and more
-Strength training for the hamstrings, glutes, and more
-Load progression
-and more!
Quick Tips to Try Now
1. Check out this video we put together on how to activate your pelvic floor during an exhale, and how to lengthen those muscles during an inhale.
https://www.youtube.com/watch?v=6owQvdDl85g
2. Check your hip flexibility into rotation with this stretch
https://www.youtube.com/watch?v=yNhxLYq1ggM
3. Work on single leg strength with this exercise
https://www.youtube.com/watch?v=2H_l2bSTR9A
When Should You See a Pelvic Floor PT
Every body is unique – so it’s always important to check in with a professional to ensure the exercises you are doing are the best plan for YOU.
We highly recommend checking in with a pelvic floor PT if:
-you experience urinary leakage with running
-you feel an urgent need to urinate with running
-you have pelvic pain or pressure with running
-you notice other pelvic-related symptoms while running (bowel urgency, pelvic heaviness, etc)
If any of those symptoms resonate with you, consider scheduling a one-on-one phone call with a Pelvic Health Specialist at the link below. During this call, we can discuss your specific symptoms & how BEYOND PT can help you run the mileage you want to, leak-free.
Sources:
DOI: 10.1007/s00192-018-3629-z
DOI:10.1007/s00192-023-05674-3