Busting Incontinence Myths

Incontinence. Let's Get Into It. 

Hey there, beautiful mamas-to-be and new moms!

Today, we're going to talk about a topic that often remains hush-hush: incontinence. What’s incontinence? Well… Incontinence is when your bladder decides to throw a surprise party without sending you an invite. It’s that awkward moment when your bladder goes rogue and leaks top-secret information. It’s when your bladder plays “Simon Says” but forgets to say “Simon Says” first! Jokes aside, there's no need to feel embarrassed if you experience leaking or a loss of bladder control. Millions of women experience incontinence, especially during the perinatal period! Unfortunately, misconceptions about incontinence abound. So let's get informed, bust five common incontinence myths, and explore how Pilates can help you regain control.

Myth #1: Incontinence only happens in older women

Surprise! Incontinence can affect women of all ages. Factors like pregnancy, childbirth, and certain medical conditions can contribute to incontinence, even in younger women.

Myth #2: Incontinence is a normal part of aging, and is just a fact of life

While age can be a risk factor, incontinence is not inevitable as you grow older. It's a medical condition that can be managed and treated.

Myth #3: Incontinence is untreatable

There's hope! Let’s be super clear: Incontinence. Is. Treatable. Various treatments are available, including lifestyle changes, pelvic floor exercises, medications, and even surgery. Make sure to consult a healthcare professional, such as a Pelvic Floor Physical Therapist, to help determine the best course of action.

Myth #4: Incontinence only affects women with children

Although pregnancy and childbirth can increase the risk of incontinence, other factors such as medical conditions and certain surgeries can also play a role.

Myth #5: Incontinence is rare

This is an important one. Incontinence is more common than you might think, affecting millions of women (and men) worldwide. Due to the stigma surrounding the condition, many women may be reluctant to discuss their symptoms, making it seem less common than it actually is. You're not alone in this journey!

Myths Busted. Now... What Can We Do About It?

Now that we've debunked these myths, let's talk about how Pilates can help perinatal women (or anyone) combat incontinence. During pregnancy, your pelvic floor muscles may become weakened, increasing the risk of incontinence. Pilates is a fantastic way to strengthen those pelvic floor muscles, which are crucial for bladder control. 

Incorporating some simple exercises into your daily routine can target the pelvic floor and improve bladder control. Let’s go over some exercises that can get you on the path to coughing, running, and jumping without the fear of leaking!

Leak-Busting Exercises You Can Start Today

1. 360 Breathing

 Sit in a comfortable position and place your hands on your ribcage. Take a deep inhale through your nose, feeling the breath expand your ribs to the front, back, and both sides; as well as down into your pelvis. Now exhale all of your air, until you can’t exhale any more. At the same time, gently hug the belly in and up towards the spine. At the same time, engage your pelvic floor muscles. This can take practice! Keep working until this feels smooth and natural. Repeat 10x.

2. Pelvic tilts

 Lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale and gently tilt your pelvis up and tighten your lower abdominal muscles. Hold for a few seconds, then release. Repeat 10-15 times.

3. Leg slides

Lie on your back with your knees bent and feet flat on the floor. Inhale and slowly slide one foot away from your body while keeping the other foot stationary. Exhale, engage your pelvic floor muscles, and slide your foot back to the starting position. Repeat 5-8 times on each side.

If you need help understanding what a pelvic floor contraction feels like, think about what you would do if you ever had to stop mid-pee to jump up and rescue your toddler from doing something dangerous. That feeling of “stopping the pee” is a pelvic floor contraction! 

Remember, consistency is key! By regularly practicing Pilates, you can strengthen your pelvic floor muscles and improve your bladder control, making incontinence more manageable. As always, consult with your healthcare professional and a certified Pilates instructor before starting any exercise program.

Let's break the silence, bust the stigma around incontinence, and empower ourselves by taking control of our bodies. 

Happy exercising, Mamas! And remember: You got this. 

Psst. Have more questions about managing incontinence or finding your pelvic floor? Contact Shauna at shauna@bumptobabypilates.com.