Runners - any help with stress incontinence?

[FrancineSmith]

Just that really. I’m on about my 4th attempt of couch to 5k and it’s always the stress incontinence that makes me stop. Any good programmes that have really worked for reducing it? Pads or other products that actually absorb everything but don’t look like I’m wearing a nappy under my leggings? It definitely seems like more of a problem around my period, is that a thing? Maybe more relaxed muscles due to hormones or extra pressure or something? Any tips and advice appreciated, I’m really enjoying it apart from this and don’t want to quit this time!

It sounds like you need a physio who specialises in pelvic health. In the meantime download the squeezy app.

Thanks, I hadn’t seen that app before. Is it very different to the similar free ones? Is the specialist physio something you can access on the NHS, or only privately?

There probably are NHS women’s physios but I’d imagine the waiting list would be long. Thrte

Sorry.... Seeing someone privately would be money well spent not least because you don’t want the problem to get worse!

I’m sure it would be money well spent if I had it!

My physio recommended this YouTube channel, lots of pelvic floor advice: youtube.com/c/femfusionfitness

This lady is hilarious but with a serious message, www.gussetgrippers.co.uk/

Yes! I used to suffer terribly with this, particularly running downhill on roads, but I've just about fixed the problem with these little pelvic floor weight things. They come with full instructions and exercises to do. There's a few brands, but mine are Pear Drops by Bodyotics.

Absolute miracle workers for me - I no longer panic in races that I'm going to have wee running down my legs

Thanks all, some great stuff to check out. As much as I wouldn’t wish it on anybody else @fellrunner85 it’s nice to hear I’m not alone. And that you’ve managed to solve it gives me hope!

I wear Modibodi pants & they’ve been fantastic. Expensive, but totally worth it in my opinion. I only lose a trickle of wee though, may not do the job if there’s quite a lot coming out!

I have looked at those sorts of things and wondered if they might help, but it’s definitely more than a trickle. I sew, so I did think of making my own extended version of period pants but was worried it might be really bulky.

Same issue here. I now wear a Tena Silhouette (basically their thin pull up nappy) for longer runs. It’s actually pretty comfy and gave me a bit more confidence to keep running.

many NHS trust have a self referral scheme for pelvic floor.

The wait wasn't too long.

In addition to your pelvic floor exercises- contam pessaries. Fabulous stuff! I wear them during a run and pop them into the washing machine with my running clothes after. I was getting so self conscious of leaking and now- nothing. They're amazing!

Ps they were recommended by a (runner) NHS pelvic floor physio

I have just finished this 12 week course... worth doing. I also saw a women's health specialist and was referred to physio with a follow up for possible surgery for prolapse.. the core restore programme has helped.
www.burrelleducation.com/holistic-core-restore-pelvic-floor-core-fitness-class-with-jenny-burrell/

Buy the KEGEL 8 - its a pelvic floor machine. Its amazing- it will sort you out in no time.

I also find not drinking for two hours beforehand has helped.

Modibodi sell leggings that are absorbent, I don't personally have them (I have the pants which I use for exercise for the same reason as you) but I saw them and it made me realise it's a common problem

Hi!

I'm not a runner but a powerlifter, and stress incontinence is a really common issue among lifters as well.

I tried the squeezy app but it didn't really do much for me.

Then I bought a Perifit on the advice of several women in a powerlifting FB group and it seems to be working. I started using it in January, and I can feel a difference already when I'm sneezing or jumping (I am now able to hold it in every time, beforehand it was a bit of a Russian roulette).

The real test will be when I go back to the gym next week, as I have only been doing home workouts in lockdown and have not lifted heavy since December, but I am feeling hopeful after seeing improvements already in my day-to-day.

I use Modibodi during my period and they are very absorbant (I have just treated myself to a pair of their sports shorts as well), the rest of the time I wear a thin Tena pad

This company makes leggings and shorts medically designed to support the pelvic floor. They are quite pricey and obviously don’t solve the root cause, but I’ve found they work very well and definitely help me when running. They make an immediate difference for me.

evbsport.com/

I’m also going to try out some of the links above