How do I cope with a weak bladder?

[DJoseph]

I have a very weak bladder after having my children and it’s stopped me from running before. Does anyone have any advice?

[Fionamags Graduate]

I have colleagues who have done a lot of research in this area. A huge number of women suffer with bladder problems after childbirth and there are a range of options - you don't need to just put up with it. You have probably already tried pelvic floor muscle training but may not be doing it properly. Physiotherapists are great for advising on this but there are some good videos online to help with PFMT. If that doesn't work, make sure you check in with your GP or get a physio referral as there are other things that can help. I know its difficult thinking about accessing healthcare at the moment though.

Hope you get something sorted.

[Hidden]

Obviously there's the option of discreet liners, but they're not necessarily the best for running as they feel bulky. You can try pelvic floor exercises, but they only help to a certain extent. I don't really have any advice other than that, but you can try wearing black shorts/leggings. I know they absorb heat, but I always think they will look less obvious if you do leak. All the best 😊

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

but does not answer your question.

Kegel exercises are the most obvious way forward.

Please do not be tempted to minimise your fluid intake. As a runner you need to drink 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Enjoy your journey.

[Nozzie]

I had the same issue when I started my couch to 5k about 2 -3 months ago and it is really hard. I always thought mine was linked to my cycle usually about a month before my period. I made some changes myself though and I run first thing in the morning and try not to drink too much before running , I also gave up caffeine and moved to de caffeinated tea and I haven’t had this issue at all - (touch wood) since. It may just be a coincidence or it could come back and bite me on the bum but might be worth a try?