ladies- I desperately want to start working out again, but when I run, dance, etc. I still leak (ahhhhhh!!!!) Needless to say, I probably didn't do enough kegel excercises while I was pregnant, but I want to know how I conquer this now. I had two babies sixteen months apart and the youngest just turned one. I feel great and I'm basically the same size that I was pre-babies, but I really want to be in stellar shape. I was training as a boxer before I became pregnant with our first daughter and prior to that was a dancer. I do not want to walk or do yoga (but I'll start there if I have to!)- i get too bored and have a hard time motivating myself to do that. Anybody else go through this? What do I do? Thanks in advance!
-J.
Hello J.,
I am the mother of 4 and I went through this for a long time. The only thing that worked for me was to start doing Kegels again every time I go to the bathroom. I finally have worked that muscle back into shape. Keep doing Kegels. D.
Yoga is really fabulous for this-- you may just need to find a more intense yoga style to keep you challenged and interested. There are many, many yoga moves that include lifting the pelvic floor and strengthening those muscles. The great thing about yoga or pilates is you can be working on that problem, and also getting a great workout at the same time.
J.,
I'm a physical therapist specializing in this area. What I have found that has worked with all my patients is incorporating Kegel's into your daily activities and strenghtening your core muscles along with doing a Kegel. Posture and the way you move is really important. The best way to incorporate these exercises is to include them into what you're already doing. Feel free to call me and check www.momeezpt.com. I can give you more specific advice when you tell me a little bit more about your activities, etc.
You don't have to start with yoga or even setting out additional time for exercises... just incorporate them when you lift your kids, when you pick things off the floor, etc. You'll be amazed how quickly your strength returns. You are more active than most people who work out a lot! It's just how you move that makes the difference in getting these muscles to work again! :)
J.~
Where do you live? I have some advise for you. I live in the Ventura/Oxnard area. You can contact me at ###-###-####.
There are exercises and products that you can use to help this problem. You can also e-mail me at ____@____.com
I hope to hear from you soon.
Blessings to you!
~K.
Check out www.handle.org
The Handle Institute provides low tech exercises to strengthen your bladder. Their techniques cured my 17-year-old son from bed wetting in five weeks. It is the same technique used for woman with weak bladders as well. If you want more info email me.
D. Merlin
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What you need right now is core strength. It's not too late for those Kegel exercises, so do them whenever you think of it. Wear pads or depends in the meanwhile and as you strenghten your muscles, you'll see if them problem may need surgery. Give it a few months on your own first, and it may go away as you get stronger.
One word.... KEGELS.
They helped me with the same problem and it works.
Talk to your ob/gyn or a urologist. I have "overactive bladder" which is more a problem with the "urge control", where it sounds like you have "stess incontinence". There are ways to control it -- kegel exercises are only one way-- and I take medication, Detrol LA, which helps a lot, and there are other meds too. The best thing is to talk to a doctor to find the solution that is right for you.
Well my daughter is two now and I still have minor hiccups every now and again. You must do kegels kegels kegels!!!!!, but yeah I would talk to my doctor too.
I do boxing workouts and had the same problem. I upped the number of kegels I do each day and made sure I went to the bathroom right before the workout. Losing a few pounds helped me also though that may not be your problem. Kegels will repair at any time. Do them constantly for a while.
I would talk to your OBGYN. There is some mediacations out there if its that bad still. My mom is on it and its working good for her right now. I am considering it because I still pee a bit when I sneeze, but my baby is only 8 mos. so I think I might wait and see if the kegels will still help.
sounds like you got a lot of great advice already! Would love to know more about your boxing training ~ sounds a lot more fun than lifting at the gym ~ is there any place to do this that is very affordable?
J.,
There is a little pill you can take everyday, ask your OB/GYN about it. Kegel exercises will help. Your body is still getting back in shape, give it time. Also, wear a daily pad for leakage, very small thin pad made with a plastic liner inside, it could help until your muscles tighten back up.
Hang in there!
E.:)
Talk to your doctor about it!!! You may need surgery. There is help.
You just described me. I have two boys 15 1/2 months apart. I talked to my OB about the problem. He sent me to a specialist. I am doing physical therepy of the pelvic floor muscles. In office they hook me up to a machine to monitor my progress. They have been teaching me excercises while helping me isolate the pelvic floor muscles. Then I am supposed to do the same sieries of excersices at home two times a day. I have noticed a difference but it takes a while. I just started this about 1 month ago. I play soccer and when I do, I wear a pad made by poise. It isn't that bad. Hec, it is better then depends or wetting your pants.
One thing I have noticed is that this problem is worse around my period and if I drink too much caffine. By cutting out caffine at least 1 hour before I played I didn't leak as much.
According to the therapist it will get better but maybe not 100%.
I hope this helps.
P.
My youngest baby is almost 21 and I still have a problem if I sneeze or cough. I went to a class and got some good practical advice. Kegels. Also keep hydrated. Drinking water dilutes the urine and is less irritating for the bladder. Train yourself to pee at regular times. Before exercise, pee. Also when you are not stressed, try to hold it just a few minutes more than you regularly would go. This can also strengthen the bladder. Get yourself some pads used for incontinence, not menstrual pads. They work better. Just use them when exercising to avoid wet underwear. When I have a cold or flu, I just use them until it is over. I can sleep through the night now without getting up. So Kegels, drink lots of plain water to dilute urine, keep to a regular schedule, and pads for emergencies. Best I can do for you short of surgery! Having children does stuff to our bodies.
I asked my midwife because I have the same problem. She said that Kegels aren't always enough. She highly recommended pilates.
Happy Mother's Day! I haven't had leakage issues but have noticed a HUGE difference in my pelvic floor muscles with Pilates. So you might look into that.
Good luck
J.
Hi J. - My friend specializes in bladder incompetence - her name is Cynthia Hall and she is the head of uro-gyn at Cedars. We had this very same discussion. It's not too late, Kegels, Kegels, Kegels! The best time to do it she said is right after you deliver. A bit late for that now, but it will still help a lot - basically your pelvic floor is stretched out and of out shape. Do Kegels at every red light, at every commercial, every time you go to the bathroom, and if you still leak within a month you should call cynthia. Good luck!
L. C.
Try kegel beads! They really help with this problems you use the beads through out the day and it builds strength along with kegel exercises. Also, can use kegel pods they are really good too. You put those in and you can wear it through the day. They fit very comfortable. J., I sell them. I'm Passion Parties consultant and you can check them out on my ____@____.com. I hope this could be helpful.
I have the same problem and am going to the doc. this week about it. My mom is a retired Labor & Delivery nurse... she thinks my uterus might be pushing on my bladder or something like that. There was a term she used for it, don't remember. BUT she said it is common and easily fixed with meds or 'massage' by your doc. during a pap... I do yoga and pilates daily, never knew it was supposed to help till I read your responses, hasn't helped me. I'm 32 and acting like an old lady! SOmetimes urine will seep out and it doesn't even feel like I'm going. That is pretty rare, mostly I'm concerned because I have to pee ALL the time, even more than when I was 9m preg. Good luck.
I suggest that you seek natural medicine for your bladder. You may have a subluxation or pinched nerve to the bladder, so a chiropractor may help. Due to the chemical environment we live in many people of all ages have bladder irritations or sub-clinical infections that can be treated with herbs or nutritional medicine. Then the kegels will really be effective! It can take a few months to bring a bladder back to full health, but it can make a huge difference in bladder control. This is true for bedwetting kids, also.
Best;
A. Dunev PhD
Naturopath
I'm so mad I just wrote you a big mssg and lost it. Anyway, I too suffer from this...especially after my last baby(she's 2 now). Now dont freak out, I'm 46 yrs old! And get this...I'm a trail guide at an outdoor's school. I cant even take off running or jump! It's horrible. I dont know what to do. I wear panty shields all the time! Write me if you get any info!
Wendy
