Leaking Urine While Running: Common NOT Normal
Leaking urine while running is very common among women (and men in some cases).
Although this is a common symptom, it is NOT normal.
Urinary leakage is a symptom of pelvic floor dysfunction and a sign of a bigger overall issue. The pelvic floor muscles play several vital roles in the body. These muscles form a supportive "hammock" at the base of the pelvis, and they help with various functions.
This blog post will give you a rundown of all things leaking urine while running as well as what you can do about it.
Functions of the pelvic floor
Support for pelvic organs: The pelvic floor muscles support the bladder, uterus (in women), rectum, and other abdominal organs.
Control of urination and bowel movements: The pelvic floor muscles help control the opening and closing of the urethra (for urination) and the anus (for bowel movements). They provide the necessary strength/endurance to prevent leakage and ensure proper function. Think of these muscles like gates that allow contents out but should keep the contents in otherwise.
Sexual function: These muscles contribute to sexual function, enhancing sensations and arousal. They also help with the involuntary contractions that occur during orgasm.
Core stability: The pelvic floor muscles are the floor of the body's core, working together with the abdominal, back, and diaphragm muscles to provide stability to the spine and pelvis. This helps with posture and movement.
Why am I leaking urine while running?
Urinary leakage could be an issue of pelvic floor muscle strength, endurance, or coordination. Women usually experience this during pregnancy, postpartum, or due to age-related changes but again, this symptom needs to be addressed in order to prevent further dysfunction.
During a run, the pelvic floor musculature requires additional support due to:
Changes in intra-abdominal pressure - pressure increases with running
Absorbing the repetitive forces from the feet hitting the ground that travel up through the legs and pelvis
Postural changes from fatigue of core and back putting additional strain on the pelvic floor
Lack of coordination of the the pelvic floor - pelvic floor muscles must contract and relax in rhythm with each step to maintain stability and control
Hormonal and life changes - growing uterus puts more pressure on the pelvic floor, during postpartum the pelvic floor muscles may be stretched or weakened. Menopause can also contribute to pelvic floor weakness due to hormonal changes that affect muscle tone.
How can I fix urinary leakage if I want to run?
The great news is that urinary leakage can be addressed! Muscles are meant to grow and adapt to challenges, therefore pelvic floor physical therapy can effectively help stop leakage during running by addressing several key factors that influence pelvic floor health.
Pelvic floor physical therapy is more than just kegels… pelvic floor physical therapy will help by strengthening, increasing endurance, and enhancing the reflexive response of the pelvic floor muscles so they are ready to gradually return to running with no leakage. Poor posture or inefficient movement patterns that may contribute to leakage should also be managed along with lower extremity strengthening to reduce the force absorption the pelvic floor takes on during running.
Pelvic floor physical therapy not only strengthens weakened muscles but also works to release tight or overactive muscles. By addressing these dysfunctions, therapy helps restore proper pelvic floor function, improving continence during high-impact activities like running!
Lastly, a customized return to running rehabilitation program that strengthens the pelvic floor and prepares it for the demands of running is crucial. This ensures a safer return to physical activity without exacerbating leakage or injury.
What should I stop doing if I am experiencing leakage with running?
Running or high-impact activities that cause excessive urinary leakage should be stopped or modified for the time being. Placing a pad to absorb the urine is not a solution to the problem! If this symptom is not addressed, further dysfunction and maladaptation will start to affect the body, leading to further injury and worsening of the pelvic support system.
Tips to reduce leakage and stay active:
Reduce your mileage - if you notice leakage starts/worsens at mile 3, stop at mile 2.5 and walk the rest of the way
Weight lifting and lower body strengthening can aid in off-loading the forces absorbed by the pelvic floor
Modify terrain - run, walk, and jog in softer ground (concrete→track, road→ grass/dirt/sand)
Modify high impact exercises - (double unders → assisted jumping with band → step ups → squats)
See a pelvic floor physical therapist! This will be the best and fastest choice in truly addressing the root cause of the issue and getting you back to running symptom free.
“Of course I leak urine, I’ve had three kids!”, “I pee my pants when I run so I stopped running years ago even though it is the exercise I love the most.”, “I just place a pad or tampon in and keep doing what I want to do.” Are these conversations you have heard or have had yourself? Help is available! Urinary leakage is common NOT normal. When treated appropriately, running should be symptom free when muscles know what to do!
Where to get help if you are leaking urine while running
If you are local to the Jacksonville area and are experiencing pelvic discomfort, frequent urination, leaking with exercise/exertion, or are looking for pelvic floor support during your menopausal years, we’d love to help you here at Samson Strength and Performance Physical Therapy. We offer pelvic health physical therapy services inside our Jacksonville Beach clinic and you can request a call to get started. We’d love to help you.
