Ladies, you know what I am talking about today. How many times have you talked with your friends about the “oops” that can happen if you jump while you are exercising? And, who would dare to go to a trampoline park without “padding up” beforehand? You may have even gotten to the point where this all feels so normal that you don’t even think about it as an issue.
Today it is time to dispel a common myth – Ladies, it is not normal to pee when you exercise, jump on a trampoline, or laugh. Period. This remains true if you have had children or not. You may feel like all of your friends have this problem which makes it feel very normal. While I will agree that many of your friends do pee when they laugh I still stand that this is not normal.
And, having difficulty running errands due to lack of bladder control with aging is also not normal. You may find yourself timing your errands based on when you know a convenient bathroom is. Or maybe you feel like you need to go to the bathroom just in case there is a problem when you are in the back of the store. This is not a normal part of the aging process. Something can be done.
Far too many times in my career I have been told by women that urinary incontinence after giving birth is normal. Patients tell me that they usually wear a pad when they are exercising due to leakage when they run, perform jumping jacks, or jump on a trampoline. While others are just one sneeze or cough away from soaking their pants. You may feel like keeping track of where the nearest bathroom is at ALL times leads to difficulty with daily activities like running errands.
I have also worked with many patients who feel isolated because they feel like they are the only one who has ever had this problem. If that sounds like you, please know that you are not alone. And, read on because this article will give you hope!
Why do people accept leakage as normal? Because it affects so many women! Honestly, if you are in a group of five women then chances are that two or more of them are struggling with urinary incontinence. Feel free to test this theory out at your next gathering. It will lead to some great conversations.
I was invited to my neighbors house one night for a party with her closest girlfriends to play cards and have some beverages. There were probably 12 women there in total. After an hour of cards, beverages, and laughing one of the women jumped up and said
“I have to go the bathroom now before I pee my pants!”
To which I responded:
“I have an exercise for that!”
When she got back from the bathroom I had all the women practice this simple exercise right there at the party. It was great to see everyone laying on the floor and learning this exercise in the middle of a party. I tell you, only women could do that! And, honestly, I hope that they kept up with that exercise as it is truly a powerful one to help eliminate issues with peeing when you laugh.
Are you thinking the exercise must be a Kegel? Well, actually I don’t like Kegel exercises. It’s hard to know if you are doing them right. In fact, you may have been doing Kegel’s forever without seeing any real benefit. But, every time you talk to the doctor they say that is what you should do. Let’s get something clear right now – I don’t ever tell you to do Kegel exercises.
In fact, I will put you on a Kegel diet and ask you to never do them again. Never. Truly. And, I don’t use the “never” word lightly. Kegel’s don’t work and they frustrate the heck out of people.
Are you curious what the exercise is that I recommended to those lovely ladies who were laughing so much at the party? Well, I wrote a book about it! And, you can get that book for free. Simply (((((click on this link)))) and the ebook will be sent directly to your in box. There is tons of good information in there and it includes the exercise that I recommended to those lovely ladies. Perform it for 30 days and I guarantee you will see results.
So, what can you start doing today to stop peeing when you laugh?
Stop doing Kegel exercises.
I know we just talked about this but I cannot stress how important it is. Kegel exercises don’t work because most people are suffering from a pelvic floor that is too tight. Not one that is weak. Of course, most people don’t know this because many doctors, physical therapists and other health care providers don’t actually check. You need to start doing the correct exercises. My top recommendation is so good that I wrote a book about it. You can get it for free simply by (((clicking on this link.))))) It is the top advice I give all my patients who are struggling with peeing when they laugh, jump, or cough.
Change Your Perspective
You may have already accepted this diminished quality of life. You may be assuming that there was nothing else that could be done to help you because the doctor said it was normal. Or you may feel like you are the only person who has this issue. I am here to tell you that there is something that can be done to help you. You don’t have to wear a pad when you go to the trampoline park.
Decide To Do Something About This!
If you are ready to stop living your life controlled by your bladder then you are ready to come see us. We offer a free Discovery Visit which is a 20 minute consultation where we can hear more about your story. We designed this Discovery Visit specifically because so many people have been let down by other doctors or physical therapists in the past. This visit gives you a chance to meet us in person, get all your questions answered, and is 100% free with no commitment to continue treatment. I mean, what do you have to lose?
It is true that nearly 50% of women experience some form of incontinence (lack of urinary control) immediately after giving birth. The research also indicates that 30-70% of these symptoms spontaneously resolve after 6-12 months. So, if you continue to suffer from loss of urinary control one year after giving birth, you are in good company.
To be fair, there are many, many women in your boat who are avoiding certain activities due to a lack of pelvic floor control. You are “normal”. But is this really how you want to live the rest of your life?
Your quality of life is affected as you limit participation in activities such as bouncy houses with your children, playing on the trampoline, or perhaps training for that 5K you have always wanted to run. Studies show that 50-75% of women who continue to suffer with urinary incontinence can benefit from Physical Therapy treatment of the pelvic floor to improve urinary retention during stressful activities (coughing, sneezing, jumping, running).
You may be frustrated because you have been performing Kegel exercises for years and don’t feel like they are helping you. And, when you go to a doctor or physical therapist they keep telling you to do more Kegel exercises. But you are still peeing when you laugh or having to pad up when you go to the trampoline park. The truth is that there is more to the pelvic floor than just the sling of muscles holding everything up. And there is more to exercise than just Kegel’s.
Everything in your body is connected. The pelvic floor works in conjunction with the abdominals and the low back muscles to keep your pee and poop inside. Also, the pelvic floor attaches into the leg bones which means that a limitation in hip mobility may be affecting pelvic floor control.
At Physical Therapy for everyBODY, we perform a complete assessment of the hips, low back, all appropriate muscles, as well as a complete history to formulate a plan that will work for your body. No two bodies are the same which means that no two plans are the same. However, many patients see life transforming change as they are able to run, jump, and play with their kids without having to worry about leaking.
Are you ready to stop living your life controlled by your bladder? Heck, are you ready to stop thinking about this bladder problem and get on with living your life? Then click here to contact us for a ((((Free Discovery Visit)))). This visit is designed for people who have been let down by other doctors and physical therapists. Or those who have been embarrassed to talk about this issue because they are afraid that they are the only ones.
You are not alone with this this problem and there are answers for you. Simply click here and we will contact you to schedule your (((((Free Discovery Visit)))). Then you can decide if we are the best people to help you get control of your bladder issues. Truly, what do you have to lose?
Oh, and pain with sex? That is not normal and can have a significant impact on your relationship. We are going to cover that in our next blog post!