Headed for the hills but can’t get there without a little dribble? Left wondering why you’re peeing when running? Pelvic floor dysfunction, symptoms are very common issues for women especially after giving birth. You’ve probably heard of jokes of people peeing when they sneeze, when they pick their kid up, or avoid jumping activities for this very reason. And pee isn’t the only thing!
I’ve worked with people who report feeling like they have to poop when running too. If this is you, you’re not alone. While this is a common issue for a lot of women, let me start by saying, this isn’t normal.
Countless reels on social media poke fun at peeing while doing all of the above activities however, we shouldn’t normalize this situation. Especially if you weren’t peeing before.
Let’s start with a good ole disclaimer though. I am not a doctor. This information is general information only and should not replace any guidance you receive from your healthcare provider. Now let’s get into it.
What you’re most likely experiencing is stress urinary incontinence (SUI). The urge to poop is similar, but obviously not urine related (it comes out of a different hole, therefore is a different muscle/sphincter.) These issues can be hereditary but are often seen after experiencing childbirth.
Did you deliver via c-section and wonder how this could still affect you? According to a study analyzing whether c-sections reduced the likelihood of experiencing postpartum urinary incontinence, it can happen although it is lower than women who delivered vaginally. The odds increase the more pregnancies you have regardless of the method of delivery. While c-sections result in less reported issues in this department, there is still significant weight from the baby that your pelvic floor has to carry and support throughout the duration of your pregnancy.
All that said, why are your pelvic floor dysfunction symptoms showing up while running? Specifically, why are you actually peeing when running? You’ve probably guessed it by now but your pelvic floor muscles are either weak and or damaged which is causing the urine to not appropriately withstand the stress being placed on the pelvic floor.
As the pelvic floor contracts and releases during everyday activities, it should act as a trampoline holding your organs in place. It should move slightly but with tension to allow for proper breathing. “Holding its ground” during a sneeze, laugh jump, etc. However, when the pelvic floor muscles are weak or damaged, it cannot “hold its ground” when high impact situations occur. Therefore it pushes on the bladder and that extra pressure on the bladder pushes the pee out. Make sense?
So is the answer to contract your pelvic floor while you’re running? According to a study that tested pelvic floor muscle activity specifically around running, the answer is no.
Your body actually pre-activates the pelvic floor upon impact and activation reflexively occurs after your heel strikes the ground. If you’re still awake and reading, the problem lies with the strength of the pelvic floor. If your body is already trying to do its job and it isn’t working, that means it doesn’t have enough strength and support when the activation occurs.
So, Sherlock, how do we solve the problem? How do we solve the problem of peeing when running? Well, I’d first go see your health care provider who can do an assessment of your pelvic floor. From there, they will likely give you a few different options, including physical therapy. Sounds like a lot of work. Some people may even argue, “Since it I’m not in pain, what’s the big deal of peeing when running?”
Well, unfortunately this situation doesn’t just go away. It can get worse as you get older if it isn’t taken care of and can eventually cause pain. It is up to you whether you want to take action now to help something that may cause more than just wet underwear on a morning run down the road. But if it isn’t affecting your everyday life, then maybe you wait. That’s up to you.
What if you’re athletic and wondering what you can do to help alleviate issues yourself? Try assessing your running mechanics. Sometimes a stride that is too long can cause unnecessary pressure on the pelvic floor. Where your foot strikes and the ability for your hip to extend (and activate the glue) significantly matters. You could also try single-leg exercises to strengthen and stabilize your body.
Ultimately, what you do next is entirely your decision! I’m not here to tell you which is the best for you. I’m just here to provide as much information as possible.
However, if you do find yourself in need of a physical therapist, I strongly encourage you to check out my article on How To Find a Pelvic Floor Therapist And What To Do Next?
Not all physical therapists are qualified equally. And as a busy mom myself, we don’t have time to mess around with one more appointment that doesn’t help us get better.
