Urinary incontinence can interfere with sporting activities. However, solutions exist to limit urine leakage and even cure incontinence. To reduce the risk of urine leakage, it is essential to choose your physical activity. The sports you do should have little or no impact on the perineum. Uriclip tells you everything you need to know about sports for people with urinary incontinence.

As everyone knows, practicing a regular physical activity to maintain good health. However, in some cases, intensive sport can lead to risk of bladder weakness. This is especially true for top sportswomen who are particularly at risk. Sportswomen affected by urinary incontinence are forced to reduce their training or even give it up completely. However, people with incontinence problems do not have to restrict themselves from practising their favourite sport.

In order to reduce risk of urine leakageIt is advisable to attend perineal rehabilitation. Treatment is usually offered after childbirth, but also when doctors notice weakness in the perineal muscles.

To continue practising your sport even if you suffer from incontinence, it is possible to use pads or a clamp like Uriclip which acts as an artificial external urethral sphincter. Uriclip® is a penile clamp that obstructs the urethra until the wearer feels the need to urinate.

The most important thing when suffering from urinary incontinence and wanting to be physically active is to choose a sport that does not put too much strain on the abdominal muscles. This is because it helps to limit the pressure on the perineum and thus reduce the risk of bladder weakness.

The pelvic floor muscles contract during efforts such as running, jumping or fast starts. The sudden increase in intra-abdominal pressure will encourage stress leakage. All sports that involve repeated efforts, jumps and pressure are at risk. Some sports activities such as Zumba, marathon running, trail running, crossfit, fitness, trampolining and weightlifting should be avoided. These activities do not cause incontinence, but they can aggravate a pre-existing perineal fragility.

For those affected by a mild to moderate incontinenceIt is advisable to avoid sports that often involve the abdominal muscles. Basketball, volleyball, gymnastics, horseback riding and combat sports should therefore be avoided...

It is important to continue to play sports even if you are incontinent. Recommended sports for people with bladder weakness are

• walking,
• yoga,
• golf,
• swimming,
• the rower,
• cycling
• and some water sports such as sailing and canoeing.

One of the best exercises for strengthening the pelvic floor muscles is the Kegel exercises. This practice aims to strengthen the muscles and make them more resistant. This is because the pelvic floor muscles control the bladder.

Kegel exercises involve contracting the perineum. This sensation is the same as when you hold your urine. To do this, simply :

1. Lie down on your back.
2. The legs should be bent so that the back is flat against the floor.
3. Contract the perineum, as if holding back the urge to urinate or gas, for one or two seconds.
4. Release for 10 seconds and then repeat.
5. Repeat the exercise up to ten times.

During Kegel exercises, one should try not to tighten the buttocks, thighs or abdominal muscles. Practising these exercises on a daily basis greatly improves the lives of people with urinary incontinence. The most important thing is to keep at it.

The practice of a sporting activity plays a major role in the weight control. Brisk walking, for example, helps to lose weight or maintain a healthy weight. This activity allows you to lose calories continuously. As a result, there is less pressure on the abdomen. This also means that there is less pressure on the urethra. Having a good health is essential to control urinary incontinence.

If you are suffering from bladder weakness, do not hesitate to consult a health professional (GP or urologist) in order to be treated quickly.