Embarrassing incontinence while running!!

[zippyswife]

I had incontinence issues after giving birth to dc1 (bad tear) but this all seemed to improve. I’ve had 2 more dcs since and have taken up running. I occasionally would wet myself while running but I’ve recently started running further and seem to be continually wetting myself!
It’s so embarrassing I can’t talk to anyone in real life. And I run in an group sometimes. I’m thinking I might have to give it up altogether.
Any ideas. I’d be so grateful!!!!

See a doctor to rule out fibroids.

It can be one of the first signs.

Tena ladies & keep doing clenching exercises & wear black running gear. Don't give up running if you enjoy it.

Tena lady and GP

I had a scan recently due to problem periods. They ruled out fibroids then.

Do the clenching excercises Work? I’m thinking back that my pelvic floor massively improved when I was doing the 30 day shred. I may try that. I had a run this morning. And leaked so badly I really want to get on top of it. I’m only 40!

I think pelvic floor exercises really do work - need to do them regularly & that should help to an extent. I can run fine, but one bounce on a trampoline & wee floods out of me (even if I've just been to the toilet & tried to squeeze every last drop out ).

Defo pelvic floor exercise. I'm the same too (even before DC). Now don't get me started on running making me need the loo for other reasons...

Go to your GP and get a referral to the continence service. Nobody should suffer incontinence. In the meantime pelvic floor exercises.

Yes I think I’ll try for a referral. I think in the meantime I need to get back to planking kettlebells and other things that seemed to help my core and generally keep all this under wraps. I love my running. I’m new to a running club and I just want to get this under control.

Pelvic floor exercises definitely work. Maybe get seen by a woman's health Physio to ensure your technique is correct. You don't have to give up on your running. She can also progress your rehab. If your incontinence is mild (ie only effects you on higher impact activity like running) then have a look at EVB shorts/leggings. They provide support/biofeedback to the pelvic floor to help engage these muscles whilst exercising. I have a (woman's health) colleague who recommends them. They are fairly expensive but maybe worth it if you want to keep up with your cardiovascular exercise.

Hi I encountered this horror too. When I saw health professionals the advice was to give up running. I cannot give up running, physically and mentally it is so good for me. I am having Physio but I have also invested in some shorts designed to help with pelvic floor issues. They can’t work miracles but they help me and keep me running. EVB sports based in Ireland, they were a revelation to me. Don’t give up!

I had this. Obviously keep up the clenches and that, but use tenalady as well. I never go running without one in, although I no longer always leak. Ditto going out drinking, alcohol is terrible for bladder control! As is having a bladder full of wine!

Don't be embarrassed, it is incredibly common. Bet you half the mums in your club have had this.

OP: there's an NHS iPhone app called squeezy that I found really helpful before and after DC2 Squeezy NHS Pelvic Floor App by Propagator Ltditunes.apple.com/gb/app/squeezy-nhs-pelvic-floor-app/id700740791?mt=8

And also, I've learned by following this FB Page: www.facebook.com/Womens-Postnatal-Health-Community-215754005580647/ that there is such a thing as a pelvic physiotherapist (I may have the terminology wrong) whose job it is to help women recover after birth.

I don't think you'll get one on the NHS, but it's definitely worth researching.

Apparently it's all part of the package for women in France.

Does the Tena hold all the wee? I seemed to be soaked this morning . Then came home and had a massive wee too. Where is it all coming from? I was in running shorts last summer with no incontinence issue- but I wasn’t running quite as far? Maybe that’s the problem. I was doing a lot more HIIT/kettlebells/weights back then though and I wonder if that was keeping the problem under wraps?

I’m determined to keep running. And as you say I’m sure others have this problem too. I might talk to one of my running friends about it. She may be grossed out but I feel the need to share! .. not sure why?

Thanks for the support and advice!

I would definitely go for core strengthening over just pelvic floors. It has made a huge difference to me. I now do a circuits class once a week and had no trouble since i started that. Also making sure your bladder is as empty as possible before a run. It really sucks but hopefully can be improved!

A very little wee goes a loooooong way in soaking your clothes! I suspect you're not leaking a lot, it just feels that way.

I have not had an issue with tena overflow!

My running buddy had similar issues and ended up having a minor op - some sort of stitch job - and after 6 weeks off running she was slowly back and now mid-way through marathon training without even having to wear a panty liner! I would urge you to push for a gynaecologist referral and get this sorted as giving up running is not the answer you need to hear or they should give imo.
Sorry I can't be more specific about the operation but it sounded pretty rountine & straightforward so can't be too hard to find.

I have a half marathon coming up with my running club and I just want to bail out and stop running with them and bail out of the half. It’s depressing but I will try Tena for the next couple of runs and the pelvic floor/core excercises and see how it all goes. I will get a gp appointment too.

Weird suggestion, I know, but I have bother peeing when I have my mooncup in. Could you use one for running in the short term?

Ive never used a mooncup.... but I might just order one now.

I’ve just been reading old threads on MN saying running will make this worse. I don’t want to know that.

Caffine can aggravate it too.

DS2 was pretty mean with me during his rushed emergence into the world. Over time, I do leak less while running than I did in the early days, but there comes a point when I push my pace and I leak. My other weaknesses are trampolines, skipping and star jumps.

Urgent. Can I ask if you still run? Do you think the running has made matters worse? I really don’t want to stop running. Do you think I should do shorter distances/slower pace to reduce impact?

I used to piss myself a lot if I drunk coffee before a run.

Now I stick to water and it’s helped massively.

The pelvic area is a muscle and can definitely be trained to improve. I'm terrible at remembering to do the pelvic exercises, like a gadget, and was worried about the effect of childbirth on my pelvic floor so brought an Elvie.

You pop it in you and follow an exercise routine on your phone (has to be android or iPhone, I owned it for ages before being able to use it due to stupid windows phone!!).

I tried it before and after having the wee one and was shocked at the difference not using it for a few months made. They are pricey, but I think so far it's been worth it.

When I took up running after the dcs, I noticed I felt quite heavy and not right.

So I stopped for a bit and focussed on basic core exercises. Mad a huge difference then I could run again while maintaining the core exercises.

If I were you, I wouldn’t do kettle bell exercises unless you sort your core first. Very focussed core movements like these

You don’t want to make things worse!

What's an elvie?
I've been referred to a women's physio and my pelvic floor is slowly improving . My issue was that I didn't use it correctly so a cough, jump etc and I flooded the place.