You’ve done your kegels , you do squats and lunges to assist your pelvic floor ; you’ve been told you have a strong pelvic floor contraction and may have even been discharged by a (not so thorough ) pelvic health PT.⠀
Now you are getting back to the stuff you love, running, jump roping, HITT style workouts and are leaking half-way through the activity. What gives?
These are exact questions I got last week from a follower and my follow up question was, “are you holding your kegel the whole time?” “Yes! The whole time!”
That’s the problem. See our deep stabilizers, including our pelvic floor, are neurologically destined to activate right before an increase in pressure.
Yes, these muscles should have a low level of activation at all times (we can’t really feel that) but they should also increase in activation right before a high impact. That’s right, our magic unicorn brain and bodies predict when there will be impact.
This reflexive action may be lost due to pregnancy, birth, injury or surgery. So we need to work on coordination!
We need to train our brain and our muscles to re-coordinate when to activate and at the right amount to not leak but also not to fatigue.
Yes, there is a baseline level of strength needed to:⠀
A. Support the bladder and
B. Get full closure of the urethra
But oftentimes women have no problem the first 20 jumps or 1.5 miles and then start to leak and think they just need to try harder!
There are many other strength, postural and endurance factors that may be contributing, but we can only cover so much in one post! Reach out for a consultation if you would like to troubleshoot this type of problem.