This weekend was great. Lots of courses, 3 full days worth of learning. This time was different than the others. Most of the time I would take something that I know a little about. I was completely out of my comfort zone this time.
I signed up for courses given by a company I’ve never heard of. Bellies Inc. One of the titles caught my eye “Leaking when you jump is not normal” now, I know what you’re thinking. why the hell would you (a male) sign up for this? The answer is very simple, I thought it was normal.
You see, lots of my clients are female, 90% of them are postpartum, (had a baby) this can be weeks later or even 30 years later. Bottom line is, if a women had a baby they are always postpartum. What I didn’t know was its not normal to leak. It is very common. I’ve had family members tell me to stop making them laugh because they can’t hold it, or women coughing and leaking a little, and finally as a trainer, it is very common to have my female clients tell me they can’t doing jumping jacks because of this issue or even lift heavy. This issue is very common BUT, not normal.
Bellies Inc. says, “There are different types of urinary incontinence, with Stress Urinary Incontinence (SUI) and Urge Incontinence being the most common. SUI means the involuntary loss of pee during exertions like coughing, sneezing or running. Urge incontinence is classified as an intense urgency to void even with a bladder that is not completely full. SUI can be from weak pelvic floor muscles that are underused, but it can also develop from chronically contracted muscles that become weak from overuse. A healthy, functional pelvic floor has a balance between its ability to contract and its ability to relax. A pelvic floor that is too relaxed, or contracts too much, is not normal and this needs to be addressed. SUI responds well to pelvic floor exercise, posture adjustments and breath work. The type of exercise will depend on whether the muscles are weak from underuse, or weak from overuse. The standard go-to exercise is the kegel, but not many women know how to do this correctly and for a woman with a weak pelvic floor from overuse, kegels will only make the situation worse. So what’s a mom to do? Walk, don’t run, to your nearest pelvic floor physiotherapist (you can find one here) and start on a core restoration plan. Didn’t know the pelvic floor was part of the core, did you? Now you do, and with that knowledge you will become more aware of choosing activities that are core-friendly and avoiding those that are not (a little hint here… crunches are one of the least core-friendly exercises out there, so avoid them like artificial sweeteners!)”
Heres a video that has plenty of views. Make note of the gynecologist that says this is ok. Make sure you are upfront with your coach or trainer about this very common issue. If not, they may be prescribing you very dangerous exercises that can, and will make this become much worse.
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Azure Mountain in the ADK (Adirondacks) I find every year gets harder and harder. One of my favorite