Prepared for Kelly B. | Delivered March 18, 2020
How To Prevent Bladder Leaks
To provide a list of tips on how to prevent bladder leaks while exercising.
The following tips are useful in preventing bladder leaks during exercise
Before working out, it is advisable to
empty the bladder
to avoid extra strain on the bladder during a workout.
Women who have had a Pelvic Organ Prolapse often have Stress Urinary Incontinence (SUI). They can use a
during exercise as it effectively supports the urethra and, in turn, helps in reducing the pressure in the bladder. A
can also be used. Pessary and tampon are temporary inserts and should be removed after working out.
It is essential to
stay hydrated during exercise
. When one is dehydrated, the urine becomes highly concentrated, which irritate the bladder and cause leakage.
intake of drinks with caffein
e before a workout is very crucial. Caffeine increases the production of urine and irritates the bladder making it susceptible to leakage.
Limiting the intake of acidic
and spicy foods as they are common bladder irritants.
Training the bladder by having a
scheduled "bathroom visits
in intervals and slowly work up to longer periods."
right workout program
. Individuals with weak pelvic floors are advised to avoid high-impact exercises like jumping, running, and skipping. According to the Continence Foundation of Australia, such exercises "cause a
much greater downward force
on the bladder than the closure force of the urinary sphincter, risking leakage and further damage to the pelvic floor." Workout activities like cycling, swimming, and yoga are therefore recommended as they help in lifting the chest, lengthening the spin, and reducing pressure on the bladder.
black pants made from thick cotton
materials during workouts are helpful in covering up embarrassing leaks.
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