Introduction
Urinary incontinence is a medical condition that leads to unintentional urination. It can be an occasional leakage or a complete inability to control urine. Different types of urinary incontinence include stress incontinence (incontinence due to physical stress), urge incontinence (sudden intense urination), and mixed incontinence (a combination of stress and urge incontinence). Urinary incontinence can have various reasons, such as weak pelvic muscles, nerve damage, or underlying medical conditions. Treatment options vary, including lifestyle changes, pelvic floor exercises, medication, and surgery, depending on the underlying cause and severity.
What Is the Prevalence of Urinary Incontinence in Performing High-Impact Exercises?
The prevalence of urinary incontinence in high-impact sports athletes can differ depending on the particular type of sport. However, studies have shown that female athletes participating in high-impact sports are more likely to experience urinary incontinence compared to their male counterparts. It has been found that the overall prevalence of urinary incontinence in female athletes engaged in high-impact exercises or sports was approximately 34 %. The study included various sports, such as running, gymnastics, soccer, basketball, and volleyball.
High-impact exercises in sports can potentially lead to urinary incontinence, particularly in women athletes. Factors such as age, number of pregnancies, and previous history of childbirth may also contribute to the risk of developing urinary incontinence in these athletes.
What Are the Various High Impact Exercises That Lead to Urinary Incontinence?
It is important to note that urinary incontinence in high-impact sports athletes is often associated with specific conditions such as stress urinary incontinence, which is related to exertion of an impact on the pelvic floor muscles.
Here are a few high-impact exercises that may increase the risk of this condition
-
Running and Jogging - The repetitive impact and bouncing motions during running or jogging can put pressure on the pelvic floor muscles, leading to urinary leakage.
-
Jumping Exercises - Jumping jacks, box jumps, or photometric exercises involving repetitive jumping and landing can strain the pelvic floor and potentially cause urinary incontinence.
-
High-Intensity Interval Training (HIIT) - HIIT workouts often involve a combination of high-intensity exercises, including jumping, burpees, or squat jumps, which can increase the pressure on the pelvic floor and contribute to urinary leakage.
-
Dance Aerobics - Dance exercises that involve jumping, hopping, or quick and forceful movements may also contribute to urinary incontinence.
-
Team Sports - Sports like baseball, volleyball, or soccer that involve running, jumping, and sudden movements may increase the risk of urinary leakage due to impact on the pelvic floor.
It is essential to know that everyone who engages in high-impact exercises will develop urinary incontinence. Individual factors such as pelvic floor strength, previous childbirth, age, and overall health can influence the acceptability of urinary incontinence. Including exercises that strengthen the pelvic floor muscles, practicing proper technique and form, and gradually increasing exercise intensity can reduce the risk of urinary incontinence during high-impact activities. If urinary incontinence persists or becomes problematic, it is advisable to consult a healthcare physician or pelvic health specialist for evaluation and guidance.
How Can Urinary Incontinence Be Managed?
Urinary incontinence during exercises or playing sports can be managed through several approaches. Here are some strategies that can be helpful.
-
Pelvic Floor Muscle Exercises - These are often referred to as Kegel exercises and can be helpful in the management of incontinence. To start with this exercise, it is important to recognize the pelvic floor muscles, which can be done by stopping urine flow when an individual is on the toilet seat. The muscles that are engaged while doing this are the pelvic floor muscles. To avoid any potential issues, it is better to perform the Kegel exercises with an empty bladder. The technique involved in this is sitting, standing, or lying down comfortably, followed by tightening pelvic floor muscles, as done while stopping the urine.
-
This should be done without squeezing the buttocks, thighs, or abdomen. This contraction of the pelvic floor muscle should be held for three to five seconds, followed by relaxing for an equal amount of time. Such contractions need to be performed in repetitions of 10-15 times per session, considering the aim of doing Kegel exercises at least thrice a day. Gradually increase the hold time and the number of repetitions as muscles strengthen.
-
Consistency is the key when doing pelvic floor exercises. Over time, these exercises can help strengthen the floor muscles, providing better control over urinary incontinence. To know the technique well, a healthcare provider or physical therapist can be reached out for guidance. They can help with the tailored exercise plan and may suggest other treatments.
-
Core Strength Training - Strengthening the core muscles, including the abdominal and back muscles, can provide additional support to the pelvic floor and minimize the risk of urinary incontinence. Exercises like planks, bridges, and pelvic tilts can help improve core strength.
-
Modification of Exercise Routine - Adjusting exercise routine to include lower-impact exercise can be helpful. For example, consider power walking or swimming instead of running, which are gentler on the pelvic floor.
-
Wear Production - Using absorbent pads or protective undergarments during exercises can provide a sense of security and help manage any potential leaks or accidents.
-
Emptying the Bladder Before Exercising - Emptying the bladder before starting any exercise sessions can help reduce the likelihood of urinary leakage. Limiting fluid intake or avoiding caffeine and carbonated beverages may also be beneficial before exercising.
-
Seek Professional Help - If urinary incontinence during exercise persists or becomes problematic, it is advisable to seek guidance from a healthcare professional or pelvic health specialist. They can help assess the situation and provide personalized advice and further interventions if needed.
How Can Urinary Incontinence Be Prevented?
The pelvic floor muscles should be stronger in athletes compared to normal women. More research is essential to assess the changes in the pelvic floor during high-impact activity.
-
Pelvic floor muscle training does not cause complicated adverse effects and is widely recommended as a first-line therapeutic intervention for individuals doing high-impact exercises to prevent urinary incontinence.
-
Preventive devices such as vaginal tampons and pessaries are used to prevent leakage while doing high-impact physical activities.
Conclusion
It is important to address the issue of urinary leakage in athletes as soon as possible. If left unattended, it can lead to the severity of the issues. With proper guidance and management, the condition is reversed, and the athlete can enjoy the game without facing any discomfort or anxiety. With the help of healthcare physicians, it becomes easy for athletes to tackle this problem.
