How annoying to get yourself motivated, out of the house and off to the gym only to find out that your “step class” is very likely contributing to your stress incontinence. Studies have shown that about 28% of women who work out suffer from stress incontinence, and that percentage rises as high as 66% if only evaluating elite athletes. Stress incontinence is a result of straining the pelvic floor muscles while training or working out. This muscle strain can occur either as a result of a rigorous workout or improper form.
When working out it is incredibly important to use good form to properly align and support muscles. More and more young women are putting themselves at risk of damaging the muscles of their pelvic floor permanently through high-impact aerobics or weight training. When lifting weights proper body form is paramount and proper breathing techniques are important to help engage the stomach muscles to protect the muscles of the pelvic floor. If the stomach muscles are not properly engaged they will likely strain the muscles of the pelvic floor causing it to sustain some slight damage and become weaker. If this process continues, then eventually stress incontinence will occur.
The pelvic floor muscles can also be compromised by any activity that has a high impact component to it such as running or aerobics. Genetics plays a big part in this predisposition to weakening pelvic floor muscles, so while some women can be runners their entire lives and suffer no ill effects, other women are not so lucky.
Something as simple as a sit up, if done improperly, can contribute to the demise of the pelvic floor muscles; therefore, it is important to cross train with a carefully constructed workout to reduce any risk of accidentally developing stress incontinence.
Other exercises, like pilates and yoga, can do wonders to build and strengthen core muscles as well as the muscles of the pelvic floor. However, it is important to have a trained instructor demonstrate the proper techniques, because just like weight training, improper form can actually cause permanent damage to the pelvic floor muscles by straining them instead of making them stronger.
While the threat of stress incontinence may make a woman think twice about her workout routine, it should not stop her from getting the exercise that she needs to be healthy. She simply needs to take the time to build a quality workout routine. By including low impact alternatives like cycling or swimming, and having a trained professional guide her through proper techniques, any woman can stay healthy and active for many years to come.
