Are You Embarrassed When You Lose Bladder Control?

We strive to help people who want be more active and mobile, healthy and fit. And in doing so, I want to address the topic that was brought up at a fitness class that I recently attended. Two women were talking amongst each other about how they want to be more active, but they’re afraid to do box jumps, double unders or jump roping or running because they’re having this common issue that they don’t realize IS very common and treatable.

This issue is called stress incontinence and is basically when you have increased your intra-abdominal pressure, like when you cough, sneeze, run or jump and you start having urinary leakage, which I know sounds really embarrassing, but it is common. So I want share with you a couple things that can cause it, and also what you may be able to change on your own to see if that would help.

Being a pelvic floor physical therapist and there are specialists that do treat this because it can be a muscle control issue. So, the first thing that you could do is eliminate certain foods or drinks out of your diet especially before you exercise. This being caffeinated beverages, which sounds pretty obvious but, coffee and tea can be stimulants to your bladder, and so it makes your bladder feel full a lot quicker and also gives you that urge a lot faster. Also, drinks with artificial sweeteners, carbonation, highly acidic foods or dairy products can also do the same. Cutting those out of your diet and seeing if that makes a difference may help.

The next thing that I would address as a pelvic floor physical therapist, and one thing that you can be guided with is the right kind of exercises.

I know a lot of people would recommend, “Oh, just do your Kegel exercises.” Well, a lot of times that is not necessary or it is to a point, but you have to learn how to do them correctly. And if you’re having these bladder issues, it could be because you have too much mobility in your pelvis and around your spine with less core muscle support, which includes your pelvic floor. It’s those muscles that help support your pelvic organs, including your bladder. Also through your core muscles they should be able to sync with your breathing at the same time.

I know it sounds complicated but it really is a system that has to work together. So, if something is “off” and not quite working right when you’re having this issue. It is a symptom that can show that can develop into other deeper problems down the road if it’s not taken care of.

So, I just wanted you to know that this is a common issue and it can be treated, and having excess mobility and working on the right strengthening exercises with someone that can guide you through it can really do wonders, sometimes it’s a quick fix too!.

If you have any more questions, feel free to contact us at Level 4 Physio-Wellness-Performance.

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Dawn Andalon, DPT, MTC, CPI

Dawn Andalon, DPT, MTC, CPI

Dr. Dawn Andalon is a physical therapist, educator, author, and co-founder of Level4 Physio-Wellness-Performance. She is known as a leading spine and women’s health specialist in the San Diego area.

Prior to living in Carlsbad, CA, she worked at Nike Headquarters in Portland, OR as a physical therapist and consultant. She has always enjoyed fitness and working with the athletic population as a former dancer and gymnast. Dawn has also completed certification through Polestar Pilates which she has implemented with elite and Olympic athletes, surfers, golf pros, and the weekend warrior to enhance their chosen sport. After having 2 kids she saw a need for more highly skilled programs for women who are struggling with common body struggles after having a baby so she went on to seek more training in Pelvic floor rehab and the female athlete through Herman & Wallace Institute. As a spine specialist with a Manual Therapy Certification from University of St. Augustine and Pilates background she has helped men and women of all ages stay active and feel their best.This combined with her passion to educate Pregnant and Postpartum women, she is now reaching a larger audience with her Postnatal rehab coaching series, helping to bridge the gap from labor/delivery back to an active lifestyle.
Dawn Andalon, DPT, MTC, CPI