Exercising with Stress Urinary Incontinence (SUI)

21 Aug Exercising with Stress Urinary Incontinence (SUI)

Have you ever jumped, laughed, coughed, or sneezed and experienced a small leak of urine? You’re not alone. Up to 50% of women will experience symptoms of stress urinary incontinence (SUI) in their lifetime. Despite being common among women, SUI, like many other women’s health conditions, is often overlooked and goes unmanaged, particularly in women with disabilities.

SUI can significantly impact quality of life, yet many women do not talk about their symptoms due to fear of embarrassment. But you don’t have to be afraid! SUI is not “just a normal part of being a woman.” It is a manageable condition, and with the right support, you can safely exercise and enjoy your favourite activities without worrying about leakage.

WHAT IS STRESS URINARY INCONTINENCE?

Stress urinary incontinence (SUI) is the leakage of small amounts of urine leak during activities that increase pressure inside the abdomen, such as coughing, sneezing, laughing, or exercises like jumping, running, or lifting. This pressure, known as intra-abdominal pressure (IAP), can overwhelm the body’s ability to control urine output, leading to leakage.

While it’s commonly believed that SUI is solely caused by weak pelvic floor (PF) muscles, other factors also contribute to SUI symptoms. In fact, an overly active pelvic floor can also cause SUI!

The bladder, urethra, pelvic organs, surrounding muscles, and connective tissues (fascia), all play crucial roles in controlling urine output, and dysfunction in any of these areas can contribute to urine leakage and SUI.

SUI RISK FACTORS

There are some factors that may increase the risk of developing SUI symptoms, including;

• Pregnancy
• Childbirth
• Menopause
• Being over 65 years old
• Being overweight or obese
• Smoking or chronic cough
• Nerve injuries that affect the nerves in and around the pelvic floor and bladder

These factors increase the risk of dysfunction in the pelvic floor muscles, urethra sphincter and other supporting structures that affect urine regulation.

In women with disabilities, symptoms of SUI often go unmanaged, especially when recovering from an acquired disability like a stroke, where focus is placed on physical and cognitive rehabilitation.

Women with disabilities may also have greater difficulty activating and relaxing pelvic floor or struggle with impaired bladder control due to neurological deficits.

CAN I STILL EXERCISE WHEN I HAVE SUI? 

YES! Many women with SUI hesitate to exercise or avoid engaging in activities they love due to the fear of leakage.

Exercising with SUI can seem daunting, but it is essential for maintaining general health, especially bone health during menopausal stages. For women with disabilities, staying active is crucial to maintaining physical function.

With the help of an exercise professional, like a women’s health Accredited Exercise Physiologist, you can manage your SUI symptoms and stay physically active. Whether you’re looking to return to exercise or start your fitness journey, consulting a women’s health exercise professional can help you find safe and effective exercises tailored to your needs.

WHO CAN I TURN TO FOR HELP EXERCISING WITH SUI? 

Pelvic Health Physiotherapists are a great place to start for advice on how to manage your SUI. They can provide an examination, bladder retraining strategies and pelvic floor exercises.

Accredited Exercise Physiologists (AEPs) also play a big role in managing SUI symptoms, especially whilst exercising. AEPs can provide you with:

• Functional Pelvic Floor Training: They will work with you on exercises to strengthen the pelvic floor through targeted and functional movements. This training can help improve muscle tone and control in different postures, reducing risk of leakage.

• Breathing Techniques: Fine-tuning your breathing patterns is crucial. AEPs help you reduce intra-abdominal pressure by fostering a better connection between breathing, pelvic floor activation and functional movement. Proper breathing techniques can significantly alleviate SUI symptoms, especially when exercising.

• Individualised Exercise Programs: AEPs use an individualised approach to help you build a better understanding of how the pelvic floor works with your body during functional movements. They provide tailored programs with pelvic floor-safe exercises and specific modifications to suit your needs, reducing the risk of further complications.

Finding an AEP or pelvic health physio, especially for women with disabilities, is a great idea, as it can be more challenging to manage symptoms independently. They have the knowledge to help you reconnect with your pelvic floor and create modified programs to suit your abilities.

DON’T GO IT ALONE – SEEK QUALIFIED ADVICE

If you’re experiencing stress urinary incontinence, don’t let it control your life. Seek the help of a women’s health exercise professional who can provide personalised, effective strategies to manage and reduce your symptoms. Visit your local women’s health exercise professional or AEP today and take the first step towards improving your quality of life.

Find your local AEP here.

Written by Michelle Marais, BClinExP, AEP, AES, ESSAM; Be Physiology. Read more like this. 

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