Empowering Women 35+ to
Take Back Control
Does This Sound Familiar?
You’re jogging or lifting weights at the gym, feeling great, and suddenly—oops! A little leak sneaks in when you least expect it. For many women in their 30s, 40s, and beyond, this scenario is all too common. But here’s the thing: leaking is not a normal part of aging.
What Is Stress Incontinence?
Stress incontinence is a type of urinary incontinence triggered by physical activity, coughing, sneezing, or even laughing. It occurs when the pelvic floor muscles are unable to provide adequate support to the bladder, leading to involuntary leaks. Women in perimenopause and menopause are particularly prone due to hormonal changes, decreased muscle elasticity, and lifestyle demands.
The good news? There are effective ways to manage and even eliminate stress incontinence without resorting to surgery.
Why Does It Happen During Exercise?
Physical activity places extra pressure on the pelvic floor muscles. Add hormonal fluctuations into the mix, and these muscles may struggle to support the bladder. Common culprits include high-impact workouts like running, jumping, and heavy lifting. But don’t let this discourage you—exercise can be part of the solution!
Signs You Might Be Experiencing Stress Incontinence
- Leaks during high-impact or core-strengthening exercises.
- A sense of urgency when sneezing or laughing.
- Feeling like your workouts are “on pause” due to fear of leaks.
What You Can Do
Managing stress incontinence is achievable with the right knowledge, exercises, and professional support.
- Support Your Pelvic Floor with a Whole-System Approach
While Kegels are often touted as the go-to exercise for pelvic floor health, they’re just one piece of the puzzle. For many women, the key to resolving stress incontinence lies in a balanced approach that includes strengthening, lengthening, and managing pressure in the core and pelvic floor system.
- Strengthening: Yes, Kegels can help—but only when done correctly. Many women unknowingly over-recruit these muscles or fail to fully release them, leading to tension rather than strength. Learning proper form is essential, and sometimes professional guidance is needed to ensure effectiveness.
- Lengthening: Just like any other muscle group, the pelvic floor needs flexibility to function properly. Incorporating gentle stretches such as child’s pose or deep squats (modified as needed) can help release tension in tight muscles, which is equally important for managing leaks.
- Pressure Management: Activities like heavy lifting, improper breathing during workouts, or holding your breath can increase intra-abdominal pressure, which pushes down on the pelvic floor. To counteract this:
- Practice diaphragmatic breathing, allowing your abdomen to expand on the inhale and gently contracting your core on the exhale.
- Coordinate your breath with movement during exercises—exhale during exertion to reduce pressure on the pelvic floor.
Together, these strategies create a strong yet flexible pelvic floor that functions harmoniously with the rest of your body.
- Don’t Skip Core Workouts—Modify Them
Some traditional core exercises like crunches can exacerbate leaks. Instead, try:
- Dead bugs or bridges, which strengthen the core while reducing strain on the pelvic floor.
- Use diaphragmatic breathing to support both the core and pelvic floor muscles during exercise.
- Seek Expert Help
Professional pelvic floor therapy can provide tailored techniques and guidance. Therapists assess your unique needs and guide you through exercises, manual techniques, and lifestyle adjustments for long-term improvement.
- Adjust Your Workout Routine
- Mix in low-impact exercises like swimming, cycling, or yoga.
- Avoid heavy weights or intense jumping until your pelvic floor regains strength.
- Embrace Hormonal Balance
Hormonal shifts during perimenopause and menopause can weaken muscles and tissues. Consult with your healthcare provider about hormonal therapies or supplements to complement your recovery plan.
A Personal Note from Restorative Solutions
At Restorative Solutions, we understand the frustration, embarrassment, and even fear that stress incontinence can bring. But here’s the truth: you can take back control. Through personalized care, holistic treatments, and a fitness-forward approach, we’re here to help you regain confidence and vitality. Whether you’re tackling your next marathon or just want to laugh freely again, we’ll guide you every step of the way.
Ready to Take Action?
Don’t let leaks hold you back from the life you love. Book a consultation today and let’s create a plan tailored to your goals, body, and lifestyle. Because you deserve to feel strong, capable, and leak-free at any age.
