Why do you get urinary incontinence during exercise? Many cases of urinary incontinence during exercise are due to the increase of abdominal pressure during exercise, which leads to stress urinary incontinence. Stress urinary incontinence refers to involuntary urine overflow when abdominal pressure increases.
If the abdominal muscles are in a state of tension during exercise, it is easy to increase abdominal pressure, which will lead to stress urinary incontinence. This situation is generally that the incidence of women is greater than that of men.
Excessive impact during exercise leads to strong impact on the body during exercise. For example, when running, the feet will be repeatedly impacted, and these impacts will act on the pelvic floor muscles through transmission, and the pelvic floor muscles will bear the weight of the human body. During exercise, these muscles will be more tired than before exercise, which will lead to urinary incontinence.
Many people who hold their urine have a sense of urination during exercise, but because of the inconvenient situation at that time, if they hold their urine or lose their sense of urination, they are prone to urinary incontinence during strenuous exercise.
If there is something wrong with the nerves and tissues that control urination caused by their own diseases, that is, people with this disease will also be urinary incontinence during exercise.
How to deal with urinary incontinence during exercise? Pelvic floor muscle training, also known as Kegel exercise, can enhance muscle tension by stretching the pubic coccyx muscles of pelvic floor, making the muscles of your urethra and other organs thicker and stronger.
The first stage:
Stand with your hands on your shoulders, your toes at 90 degrees, and the inside of your heel is as wide as your armpit. Clamp it hard. Hold for 5 seconds, then relax. Repeat this action for more than 20 times.
stage Ⅱ
1, lie flat, bend your knees, contract your hip muscles, and lift your anus upward.
2, urethral closure, * * * and * * * (they are supported by pelvic floor muscles at the same time), this feeling is like urgency, but if you can't go to the toilet, you have to close your urine.
3. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction.
During the whole exercise, breathe as usual and keep other parts of the body relaxed. You can touch your abdomen with your hands. If the abdomen is tight, the moving muscles are wrong.
Do sit-ups and lie flat on the bed. Doing sit-ups twice a day is helpful to exercise abdominal muscles and adapt to the process of increasing abdominal pressure.
Carry out pelvic exercise 1, rotate pelvis: lie on your side, support the ground with one hand or both hands, relax your whole body, then slowly move the pelvis up and forward, turn right and can't turn right again, and put your weight on your right foot. Similarly, the pelvis turns left and the body weight falls on the left foot. Rotate 10 times in each direction.
2. Shake the pelvis: sit, hold the ground with your left hand, rub your right leg, hold it with your right hand, and then drive the right leg with the strength of your right hand, thus driving the pelvis to shake. The left and right feet should be done in turn 10 times.
It is suggested to use squatting stool after urinary incontinence during exercise, which is helpful to maintain or improve pelvic floor muscle tension.
Acupuncture at Zhongji, Guanyuan, Zusanli and Sanyinjiao can also improve the tension of pelvic floor muscles, thus improving bladder function.
Warm reminder urinary incontinence occurs during exercise. If the situation is serious, it is recommended to see a doctor in time, and don't ignore it because of embarrassment.