I know this is a common issue with both sexes but I'm wondering if any ladies have tips on what has improved matters for them? Obviously I've read a lot about this generally but curious about what has really given any runners any improvement.
Just as background I'm about to turn 40 and I have 4 children ages between 5 and 11, the youngest two being twins (lots of pressure on my pelvic floor thanks to them!) Day to day I'm fine but it's when I'm running, sneezing etc there's an issue and also when our puppy pulls on the lead...! I've always been awful for doing the exercises and have avoided bothering with the GP because I know the first question will be whether I'm doing them and I'll be sent off to try it so it seems pointless.
Years ago I bought a electrical toner but again, never got into the discipline of using it as I found I needed to stay quite still and devote 40 mins to it. I've managed to get into a habit for the last 6 weeks but I'm sad to say I've not really seen much or any improvement. I initially used it twice daily and I also got myself a perifit and was using that to do manual exercising but this was all clearly too much because I started leaking more easily (just walking up the stairs) so I scaled back to once a day with the toner and every other day with the perifit.
I had always assumed if I committed to using the toner then it would all be mostly rectified because I didn't think my issues were that drastic but I'm now starting to worry that in fact it's not going to improve anything at all. I'm now entering the last 6 weeks of the 12 weeks they advise using it and so apparently I can move to a more gentle programme now but this feels odd when I've seen no progress.
Sort of worried what will happen when I enter perimenopause as I understand it will only deteriorate more!
Currently I'm managing things by hydrating well first thing in the morning but not drinking for 1.5-2hrs before a run and wearing a pad during the run but I had been really hopeful that this wouldn't be necessary by the end of c25k. Its very limiting in terms of when I can run.
I guess at least after giving the toner etc a good go I can go to the GP having already tried things.
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Ivegottheruns
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This is SO common and few women (and even fewer men) do something about it, so good for you for reaching out for help!
I just started doing these, probably did them wrong before, so not sure yet if they'll help but I found the text very reassuring as it's (a) common and (b) more complicated than most people make it sound. The photo shows an excerpt from The Female Body Bible (let me know if you can't read it...) - thewell-hq.com/projects/book/
The authors do recommend against using gadgets but, of course, that would be something to discuss with your GP. If these exercises don't help, insist on being referred to a PT who specializes in pelvic floor issues!
Thanks both. I really didn't feel it was a huge issue before, as I said not a day to day problem but actually I've realised I was avoiding doing lots of things such as being out with kids alone in case I needed to run after one (spontaneous running when tense is more an issue than the controlled jogging I'm doing for c25k) and panicking if going anywhere far from a loo and avoiding drinking during the day when out all day. It was all just choices made in the back of my mind and I wasn't focusing on it but it's not great and as I said, if this gets worse then I can see a real issue brewing.
I understand the nhs now prescribes these devices to use so I don't know that they would discourage the use of them. I do feel as if maybe it's making the muscle stronger in itself but is not helping with the neurology of when to use the strengthened muscle, if that makes any sense! Perhaps having left it over a decade from getting initial issues the brain body connection has deteriorated and I'm not able to contract things reflexively at the right moment!
I'm going to finish c25k (2 weeks left) and carry on with the things I'm trying and then may try to get OT. I've had OT for other issues before and just stink at making a habit of any exercises so that's what's worrying me a little.
Try tying the exercise to something, like brushing your teeth or while washing your hands after using the toilet... I've also had success with just putting it in my calendar... But, yea, it's challenging to make these things a habit at first!
My niece had her babies in France and apparently all new mums see a pelvic floor specialist after giving birth to help prevent continence issues. After carrying two babies your poor pelvic floor really needs some TLC 😁Like many older women I get the occasional leak. I find coffee makes it worse, it increases urgency especially if I'm in a situation where there aren't loos handy.
Regarding menopause, once your oestrogen levels start dropping all your internal bits apparently start withering up (I paraphrase) so they no longer support each other as they should which can lead to incontinence. HRT definitely helps with this but you're probably a while away from this as you're still young.
Have you seen a specialist physio? Your GP or a practice nurse can probably signpost you. Good luck!
Oh, this reminds me of another resource! Dr. Gunter (of "Menopause Manifesto" fame): She points out that full-blown HRT might not be necessary if incontinence is the only issue that requires treatment. Vaginal estrogen is an option then. See vajenda.substack.com/p/geni... (I can't tell if this is behind a paywall! I do have a key 😉 so just let me know...)
But I do agree that Ivegottheruns issues is probably more birthing related than menopause...
don’t know if it helps or not, but my daughter was recommended an app after giving birth recently and it buzzes to remind her to do the PF squeezes and also times her as she’s doing them! Might be worth a look….?
I think you can allow yourself to visit the GP now! Don't keep putting it off. And like Channelrunner says, insist on being referred to a specialist. You can tell your GP that you've tried the machines and they are too intense for you. Meanwhile keep up the exercises. Tying them in to another activity is a good way to remember them. Add a few to your warm-up or cool down routine. Little and often might work better for you.
Hi there. I read an article in Women’s Running magazine on pelvic floor exercises and decided to try them. They really have made a difference! Like you, I wasn’t really committed to doing the exercises but after a few ‘oops’ moments I thought I may as well give them a go. Decided to do them every morning while brushing my teeth and, combined with Pilates, I’ve definitely noticed an improvement. Can find the link to the article I’m afraid. Good luck 🤞
Well done for speaking out. Yes after three vaginal births I found running meant leaks. For me the Perifit was helpful, also any constipation made a difference, the GP told me the bowel can press on the bladder. I’m older than you and have found vagifem ( oestrogen pessaries) really helpful with dryness and utis. Strong encouragement to speak to your gp and get referred to s pelvic physio. Best wishes!
Well done for talking about this. I think it is much more common than we think as it is a topic that we don’t talk about enough and then feel ashamed ( which we shouldn’t)
I started using the NHS Squeezy app to remind me to do my exercises and it has helped.
I wear period knickers ( my husband calls them my Action Man pants!) by Modibodi or WUKA and more recently incontinence pants by Jude
They have changed my life especially as I also have ad hoc unpredictable post menopausal bleeding
Marks and Spencer do period knickers too if you just want to try them
definitely see your GP and push hard to be referred to a continence specialist - either physio or specialist nurse. Pelvic floor exercises are hard to remember but a proper assessment and recommended treatment plan really helps. Oestrogen HRT cream might also help. Good luck with the running!
well now I’m with you sister. Four children do not make for a great pelvic floor. I was fine until an unfortunate attempt at a low lunge caused a prolapse. This got worse and worse until I eventually saw a uro-gynaecologist (an 11 month wait from a GP referral) and a simple silicon ring has fixed it all. I do have a physio appointment and no idea how long all this will work but I’m taking the pluses at the moment. I have always had IBS and the really good news is that has been magically cured by my menopause which makes me think it may well have been hormone induced. I guess my only tip other than reassuring you that you are not alone is the wonder of period pants - much more comfy than pads, eco friendly and ultimately cheaper. I’d also see the GP and ask for a referral to someone who is an expert in these things.
After you graduate from C25K (only 2 weeks to go, great progress!) there is another forum on here called Strength and Flex. It's all about building overall muscle strength, but especially the abdominal 'core', because this really, really helps runners to improve their pace, distance and stay injury free. I'm not medically trained, but I would think S&F core exercises would help strengthen a weak pelvic floor? Maybe using the positive motivation that an excercise regime is for the benefit of your running will encourage you to explore S&F to find practices eg. Pilates, yoga, etc that suit you and therefore you will persevere with them. I have been exploring the exercises for runners world for more than a year now and my attitude to S&F has completely changed. I SEE the benefits!
If you're on Twitter I recommend following Elaine Miller @GussieGrips. She's a pelvic physio specialist and posts lots of useful advice - mostly for women but it can benefit men as well. She's also really funny.
Thanks for posting. Mine is more urge than stress incontinence, but you've generated loads of useful tips from others on the forum, for both types. Thank you to all the responders too.
I'm an (almost!) 62 year old man and don't have this issue (tho my wife does, so "we" feel your pain). I posted the other day on getting the trots whilst running. I thought long and hard about it, but have had some lovely replies, so it's brilliant to be able to be open about perfectly natural and normal issues and seek advice from this brilliant forum.
What I would say is - do the exercises . I have had totally unrelated issues (to back and shoulder) and have at times been reluctant to do the "prescribed" exercises. But they work and ease my pain when I do...
Also - see the doctor. It's what they're there for and, even if a referral takes a while, you will get the help that you need.
Well done for raising this issue. Like Bluff I recommend the NHS Squeezy app as it just helps to have reminders about doing the pelvic floor exercises. The app cost a one-off payment of £2.99 (in the UK anyway), but I think it's free if you get a referral from your GP. Definitely worth the £2.99 in my view, as I found it makes me do the exercises more than I would otherwise.
I'm a married bloke with a wife that has had all of the oops moments possible, she found that reducing caffeine helped to some degree, eventually she had an operation which made a great improvement, but she recommends cutting caffeine, hope this helps.
Dont know about doing pelvic floor exercies for me, im 61 and well past my menopause, on my longer runs i have at worse full on peed myself around 3 times, the descreet pad ends up like a soggy nappy and my leggings ends up soaked but fortunately i always wear black now, i just put up with it now 🤣
Never too late to do pelvic floor exercises. I'm 55 & squeezing as I type!! Also use vaginal oestrogen cream. The pessaries are available over the counter (Gina) or on prescription.
Slightly off topic but can I mention that men have pelvic floors too? My brother recently had his prostate removed and was referred to a male pelvic floor physio afterwards. He's continent now and regaining his erectile function. The reason I know this is because he blogs about it barneteye.blogspot.com. He blogs about music and local politics too but reckons men need to be more open about prostate related issues as so many of them suffer in silence. Until he told me about his physio I'd always assumed that only women have pelvic floors, so much for my biology degree 😂
That's awesome that your brother blogs about his prostate & pelvic floor issues! In the book I mentioned above, The Female Body Bible, they do remind us that men also have pelvic floors and thus can benefit from exercising them...
I used to have issues when I ran, sneezed or coughed and I did worry that I would turn into a very incontinent old lady. I know what solved my issue isn't everyone's cup of tea but I have no issues at all now.I joined a bootcamp. The exercises are very varied as they work on legs, arms and most importantly the core. Doing planks really helps and a lot of the arm and leg exercises also work the core if done properly. It really never took very long to see an improvement and now I have no issues at all. I know it sounds drastic (and I didn't join for that reason) but it's the best thing I ever did.
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