A lot of you complain about peeing when jumping rope or lifting heavy. A LOT of women and a few men go through this. There a lot of causes for this and the primary reason women have it more than men is simple anatomy. I won’t go into too much detail about anatomy, I’m guessing most of you know the main difference between women and men in that department. I did want to educate those of you who this happens to on things you can do to decrease the problem. Early in my career as a PT I did women’s health and the majority of our patients were there for incontinence. I have a lot more information about the subject for those who have a more serious issue with this little bit of fun. For the rest of us, here are some tips.
1. Lay off the caffeine. “In Gleason’s study, women who reported taking in 329 milligrams of caffeine a day — about three cups of coffee — or more had a 70% higher likelihood of having the bladder problem” Take from this link. I can personally attest to caffeine increasing loss of urine during heavy lifting. I do not believe from my experience that it’s just the diuretic aspect, I believe it has more to do with the stimulant and irritant aspect of the chemical. I haven’t done a study, just speaking from experience. So, skip the latte prior to coming to the gym and drink water instead.
2. Drink more water. Now I know that seems counterintuitive if you are trying to avoid having a big leaking bladder, but not drinking enough water can lead to bladder irritation. (side note: this does not mean people with a serious problem should be downing gallons of water at a time)
3. Decrease drinks with corn syrup, artificial sweeteners, and other chemically laden poison drinks. Again, bladder irritation and stimulation.
The trend here: don’t irritate your poor bladder and then impose a serious amount of pressure on your system.
Other things: empty your bladder right before the double under fandango workout, work on your pelvic floor musculature (think Kegels), learn how to use your breath with heavy lifting properly, and if possible, get a longer urethra. (just kidding).
*for more info about pelvic floor exercises if you have a serious problem, email me.
A. Push Press 3×3 @ 75% of best push press
B. Muscle Up Practice: spend 10 mins learning the muscle up progressions.
C. Pull Up Ladder: start at 3, compare to 4/22/13