Advice for incontinence

[CouchSpud1]

Help. I’ve wanted to try running for ages but I’m 50+ and have a useless bladder sphincter. I really struggle with pelvic floor exercising though I appreciate that’s the best fix for this (please don’t just point out the obvious!) but what I really want to know is how do people cope/manage this problem during a run? It’s the one thing which is stopping me giving running a go, but I can’t be the only person being put off from trying by this. Thanks.

[Oldfloss Administrator Graduate]

Hi,, there may be others with similar issues, but maybe a visit to the GP. may be useful?

There is a wealth of advice out there.. e.g.

runnersworld.com/health-inj...

and here?

tena.co.uk/women/living-wit...

I have only been caught out once in nine years,,, and I hopped over the gate into a field.. of cows! Who were very interested !

Hope there are some useful ideas in the two links...

[AKatieD]

HRT specific for bladder helps

[Yesletsgo Administrator]

The articles Oldfloss has given links to are very informative and should give you some of the information you need.

My understanding is that this is a really common problem but people are embarrassed to talk about it. What you need to do depends how severe the leakage is. The odd dribble sometimes happens, wear dark or patterned leggings so it's less obvious and can be washed once you get home.

If the incontinence is stopping you doing things it's a really good idea to seek proper, qualified medical advice. It seems there are things that can be done to help.

I really hope you get over this obstacle. Embarrassment is a horrible feeling but if you read through this forum you'll find we've suffered far worse than a little unexpected wee en route. Don't worry, we will never judge, it could be us next time

[CouchSpud1]

Hey, thanks so much everyone. Much appreciated.

[GoogleMe Graduate]

A few things to add/ask:

When (not if) you see the GP, consider asking for a referral to a specialist physio if there is no other immediate cause identified. There is a physio developed app, Squeezy - paid for but small one off sum which is suitable for preventative use (as I do) or treatment use in conjunction with your physiotherapist.

It's not a pleasant sensation but it will mostly look just the same as the damp patches from sweat. You could think about wearing a skort, or how about treating yourself to some Rainbows and Sprinkles leggings with one of the darker based patterns? (Other lovely leggings are available but my R&S never seem to show the considerable sweat patches generated). And although we may choose 'running gear' to optimise comfort, it's not essential. I have run narrow woodland paths in a long knitted skirt.

Getting started is the key thing - most of the early sessions is walking and most of us do some tweaking. I found I needed big firm control knickers - wobbly tum far more uncomfortable than wobbly breasts!

[ChannelRunner2 Graduate]

You're definitely not alone,  CouchSpud1 ! My bladder slightly prolapses, so I've had some leaks during runs. Not a lot but still I noticed. Nobody else did, though! I now take vaginal estrogen and do pelvic floor exercises religiously (been doing this about a month now and am starting to notice some difference...). It took me a while to get those right, though! So, I reverted back to doing them laying down where I notice if I had squeezed my butt muscles instead (or in addition to?), for example. I plan to demand that my doctor send me to a physio when I next see her.

I addition to the suggestions above, one thing that helped me is to just simply use a (menstrual) pad in my underwear (I had some left over, after all...). Although I didn't really need it, just the psychological benefit made it worth it. Thanks to the treatment I haven't had to do this recently, though!

[ChannelRunner2 Graduate in reply to ChannelRunner2]

Couple additions after reading the (super helpful!) articles Oldfloss shared above:

* Menstrual pads are NOT a long-term solution... For that you need incontinence products.

* Don't forget your bowls! Having a bowl movement before a run was a simple way for me to reduce my urge and leakage! I suspect it was a mix of physiology and psychology...

[Jo55 Graduate]

try keeping a food diary for awhile as certain foods can make things worse. For me it’s raspberries

[Upsidaisy Graduate]

Definitely see your GP to establish the cause, but in the meantime, Tena products (other makes are available!), will help give you more confidence to go out in the short term and there are different options depending on how severe your problem is, ranging from “light” liners to pants. Good luck

[Kirst13 Graduate]

I put off joining an informal running group because of this. Now I tell lots of other runners about my continence challenges, even strangers I've just fallen in alongside at an event!! An awful lot of people then open up to tell me their difficulties and solutions, which they hadn't told me about until I started the conversation. Mine is urge incontinence and limiting coffee to a 3 weekly treat has definitely helped. The distraction tricks sometimes work ( e.g. counting backwards in 7s or tapping my body). Those are more for urge incontinence than stress incontinence though. Hope you find what works for you.

[drl212 Graduate]

Agree with those who suggest seeking medical advice. Best…

[CouchSpud1]

You are all superstars. Thank you so much!

[Kauyak Graduate in reply to CouchSpud1]

Hi couchspud. I too suffer but I do find that walking causes more leaks than running. I don't know why - different muscles I assume. So don't be put off running.I do use super bladder leak padding which helps with the confidence.

Best of luck.

[CouchSpud1]

I’ve done it! I’ve made a GP appointment. It’s been avoided long enough. Thank you lovely people

[Petra888]

I use Always for sensitive bladders and they come in a range of sizes and you can't see them through leggings at all😊

[Lekisticks]

I use M and S period pants, easy and comfortable to wear, saving embarrassment. All the best

[ytsrik]

Hi, I totally get it about not being told to do those exercises (again)! So many other factors, mainly hormonal and genetic related apparently. Vaginal Oestrogen cream has changed my life .. ask GP.

I have now got to week 8, and am amazed how gradual and flexible the program is. I have repeated sessions, missed days, repeated weeks, started over and have benefitted so much by the process!

I wonder if you started out on the first week where the runs are 1-2 mins with enough time for a pee between them. and see how that goes?

If you live in the city it might mean finding a grassy park with some toilets , or in the countryside could be a lot easier , if there were plenty of bushes to hide behind 😆. That’s what I’d do.

Just start and if you find that week ok, just keep going until the runs are too long between breaks.

At that point you could just stay interval running at your comfort zone. I have friends who have done a marathon as intervals haha.

But this is all just guesswork and ideas, apologies if i have got it all wrong.., maybe what you were wanting was some sort of advice on some equipment ? There are all sorts of things out there!

Probably not a lot of help but really wanted you feel supported in this as there will be so many women out there in this situation !

Well done for bringing the question to the group. Us older women need to be able to talk about these things 😍

[CouchSpud1]

Such a thoughtful and kind response, as are they all. I’m quite blown away with how you’ve all rallied around me with such support. Honestly can’t thank each and every one of you enough. I was not expecting this!

[ytsrik in reply to CouchSpud1]

It’s how things should and should always have been for us older women 😍

[nowster Graduate]

Guys have accidents too. Thankfully it's been dark on the handful of occasions it's happened to me and I've been wearing darker colours at the time. I went through a stretch where the time from the first sensation of needing to go to the actual loss of control was unreasonably short.

[Yesletsgo Administrator in reply to nowster]

I never realised that men have pelvic floors too until my brother told me about the mens pelvic floor physio he's been seeing since having a prostatectomy. (FYI he says everything now works as it should do unless he drinks more than a couple of pints, and all the other anatomical stuff too but that's a bit TMI when you're talking to your little brother 😂)

[CouchSpud1 in reply to nowster]

I had no idea. Thank you for sharing. It’s no fun, no matter who are.

[CouchSpud1]

I’ve just done it! Week 1 Run 1 is complete! Thank goodness for the huge Tena pad I was wearing but I still did it. It was tough going but I survived. All thanks to you guys!

[nowster Graduate in reply to CouchSpud1]

Tenacity!

[Weshtlife in reply to CouchSpud1]

well done you!

[Yesletsgo Administrator in reply to CouchSpud1]

Fantastic, well done

[Madwife60 Graduate]

period pants are a game changer. Comfy and discreet. M&S are worth every penny

[ytsrik]

Well done you!!