Running and Incontinence

Recently I have been hearing reports of stress incontinence while "road running." The forces placed on the body while jogging with the added force from concrete or asphalt can cause leaks, or incontinence. So, what can we do about this?

There are a few general stretches and strengthening tasks that can easily be implemented into daily life or before/after a run. 

Breathe!

Yes I know this sounds simple, but our diaphragm (breathing muscle) works in conjunction with our pelvic floor muscles. As you inhale, the diaphragm descends along with the pelvic floor. The pelvic floor should lengthen and drop during inhalation which is a great time to release tension. We also need a longer inhalation phase while running to account for increased oxygen demands. This is why it is so important to manage your breathing while running.

Breathwork during a run can be as simple as syncing your footfalls with your breath cycle. A great place to start is to inhale for 3 steps and exhale for 2 steps. This is called Rhythmic Breathing due to the rhythm created throughout. You can even sync this to a song if you like to listen to music during your run! 

Gastroc and soleus are primary propulsion muscles which connect to the heel and can affect the fascia on the bottom of the foot 

Other things that can impact your pelvic floor while running include pregnancy and postpartum, tightness or weakness in the hips, generalized tension OR weakness in the pelvic floor, tension in the shoulders or neck, or the ability to expand and contract your ribs. It is best to be evaluated by a pelvic floor physical therapist to determine whether the pelvic floor is weak, tight, or both in order to complete an appropriate exercise program. Kegels are not always the answer and personally prescribed pelvic floor work is more beneficial. Okay I'll stop with the alliteration (for now). 

And always remember - wet your plants not your pants! Come see us at iron rose for a full evaluation

Written By: Dr. Andrea Nicosia