Postpartum Exercise Incontinence

Before I had my baby, the women in my boot camp classes would say to me: "Just WAIT until you have that baby - you won't make us do jumping jacks as much anymore..."

At that time I'd look at them strangly and laugh, not really knowing what the heck they were talking about.

I mean, I've heard my mom tell me that she pees a little when she laughs too hard, and I never really thought much about it other than it was probably not a lot of fun to have wet panties after a good chuckle. :)

Now, fast-forward to motherhood in my world. Because I worked out so much during my pregnancy I never thought in a million years that I'd ever be one of "those" women who had a problem peeing their pants when jumping or running.

I was wrong.

Dead wrong.

I started back teaching my boot camps when April was just three weeks old (after my stitches had healed... ugh, that was brutal). And, in one of my first classes, when I was warming up with the group doing jumping jacks, all of a sudden I felt a warmness I didn't really plan on feeling... And, it just kept getting warmer... At first I thought it was just "stuff" coming out of me from the delivery (ok, some of you might think that's gross, but for any woman that's had a baby, you know what the heck I'm talking about). But, then, I realized it wasn't that, but in fact, I had actually peed my pants.

Yes, I admit it. I peed my pants doing jumping jacks. There, I said it.

But, I'm not the only woman to have this happen. Over the next few weeks I've come to learn that this is pretty normal for women both after having a baby and with age. However, I refuse to buy stocks in pantyliners, so I want to know how to correct this.

At first I thought more kegel exercises were the answer, but then, I came to learn that I was sitting on the answer the whole time.

Yes, my ass (butt, glutes, whatever you call it that you sit on more than ideally you should) was the answer.

You see, after speaking with one of my clients recently, she tipped me off to this amazing resource:

Pelvic Floor Party: Kegels Not Invited

It's from another Mama's blog, and I'm totally cool with linking to someone elses work, especially when it's as cool as this one is.

Then, the DVD that helps us learn how to strengthen our pelvic floor WITHOUT making kegels the defining exercise. How cool is that? I mean, don't you hate stopping your urine mid-stream while going to the bathroom in hopes that'll actually stop you from peeing when you jump? Really!

Have a look at these informative resources. I'm so pumped to learn how to make this less of an issue than it already is. "Cause seriously: peeing your pants during exercise is just not cool.

Rock on!

Posted Jun 18, 2010 by Cassandra Forsythe.
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Comments for This Entry

Michelle Reinke09:50AM on June 19, 2010

I recently ran into some claims that 'excessive weightlifting' can contribute to vaginal/uterine prolapse -- something every woman is probably terrified of. I looked into it a little, and it turns out the intra-abdominal pressure from weighlifting can add pressure to the pelvic floor, possibly weakening it.

Although it looks extremely rare (thank goodness!) have you ever heard of female weigh lifters having a problem with this? or know if, like the peeing, kegels might actually weaken all the ligaments involved in holding 'all that stuff' in place?

Iris03:08AM on June 20, 2010

Again, a very inormative article! Something that midwives claim doesn`t seem to be true in my opinion: I had a c-section (not an elective one but a scheduled one) ans did not have the slightest change in how my pelvic floor feels and functions. It never felt weak. Though I would never recommend haveing a ceserean birth without medical reasons requiring it it it actually does save the pelvic floor - that is what my girlfriends who also had one agree with me. Midwives are telling you different stuff for c-sections make their work unnecessary (and again, I don`t advacate unecessary c-sections!).
It is really new to me that Kegels might be counterproductive. It is funny that, though exercising until giving birth, I didn`t do them for I felt like they created uncomfortable pressure in my pelvic reagion! I am also very happy that full (deep) squats are recommended! I recently did extensive research on proper squatting and learned that thex are indeed better (also for the knees!) than 90-degree squats). Good luck for your recovery, Cassandra! You are a strong woman and will heal yourself in no time!

Cassandra10:53AM on June 20, 2010

Michelle: I've heard and read what you've seen - that it prolapse can happen with heavy lifting, but it is pretty rare. Overall, there are more benefits to lifting a challenging weight than there are risks. I hope it doesn't turn you off from heavy lifting! :)

Iris: Yes, deep squatting is the way to go, but with how inflexible we've become as a society from our lack of movement, many people can't even get into a deep position. But, with practice and maintaining a healthy body, it can happen. Plus, it feels really cool too! :)

Click to Learn About Boot Camps in Manchester, CT!

Books by Cassandra

The New Rules of Lifting for Women

Finally, a weight-training book that doesn't treat women like weaklings! The New Rules of Lifting for Women is for the woman who's ready to throw down the "Barbie" weights and start a strength and conditioning program that will give her the body of her dreams. The book puts to rest the shop-worn notion that women who train with heavy weights will bulk up. Nonsense!

Perfect Body Diet

Cassandra Forsythe is the author of Women's Health first-ever diet and fitness plan book. In the Perfect Body Diet, she helps you understand why women are different from each other and how they can address these differences with a personalized meal plan to help them achieve their own perfect body. She's incorporated a revolutionary hunger-reducing aid, that will help women feel fuller, eat less, and stay satisfied while losing weight safely and effectively.

Cassandra Forsythe