Do you urinate just in case? Stop JICing
Do you go to the bathroom before leaving “just in case”? Learn why this habit may lead to pelvic floor dysfunction and increase your risk of leaking urine. The bladder is made to stretch like a balloon. Repeatedly emptying before the bladder is full may cause you to lose the stretch factor and then you may never completely empty. Issues such as urinary urgency, frequency, and other bladder and pelvic floor problems may follow.
Written By: Veronica Lane, PT
Let’s put an end to just in case urinating, or JICing we like to call it.
You were probably taught to do it growing up, mom said, “Go to the bathroom before we leave.” Then you rolled your eyes and did it.
Now it’s a habit: you pee before you leave to go anywhere, “Just in case”…
I too was that mom. Do you think I let 4 pre-schoolers leave the house without trying to pee first? Never.
JICIng repeatedly will teach your bladder it should empty at first signal when only 1/4 to 1/2 full. You go before the bladder is completely full. This is not good for your bladder at all!
The bladder is made to stretch like a balloon. Repeatedly emptying before the bladder is full may cause you to lose the stretch factor and then you may never completely empty. Issues such as urinary urgency, frequency, and other bladder and pelvic floor problems may follow.
Try to make it 3-4 hours between urinating during the day. Ignoring the early signals is tough, but you can re-train the bladder and I can help you.
NO MORE JICING…MIND OVER BLADDER…
Bladder re-training is one of the most important goals of pelvic floor physical therapy if needed.
Veronica Lane is a Physical Therapist and Personal Trainer. She earned a Bachelor of Science Degree in Physical Therapy from Rockhurst University in Kansas City, MO. She earned a Master of Health Science Degree in Physical Therapy from Washington University in St. Louis, MO. She is a NASM certified personal trainer.
Veronica has 30 years of experience as a Physical Therapist. She has worked in outpatients/orthopedics, sports medicine, acute care, and home health. She has a specialization in Pelvic Floor Physical Therapy. She received her training through Herman and Wallace Pelvic Rehabilitation Institute.
Veronica has a passion for educating and helping women understand Pelvic Floor health and wellness. She has been a speaker around St. Louis numerous times promoting Pelvic Health and educating that pelvic floor dysfunction is “common not normal”. She has a mission to empower women with the knowledge and tools to live life fully with a healthy pelvic floor!
Veronica is a wife and Mom to 4 teenagers. She enjoys everything fitness and nutrition and spends time working out in different gyms, running, hiking and walking. She loves being outdoors.
Call us today to schedule! 314 934-0551
Urinary Incontinence in Female Runners
Many runners, and other athletes, experience urine leakage while running. Running and repetitive pounding is a major risk factor in urinary incontinence. We are never going to tell you to stop running, but pelvic floor health is so important to reduce leakage and prevent prolapse. Read to learn more about what all you can do to prevent, or help improve any urinary incontinence and continue running.
Female runners and other athletes that frequently pound (think crossfit, plyometrics, jumping, powerlifting) have increased risk of urinary incontinence. This is because running/repetitive pounding is one of the risk factors that can lead to pelvic floor damage. When running, the entire body endures the impact of that repetitive movement for a prolonged period of time and every single stride puts pressure on the pelvic area.
Studies show 40% of elite female athletes and runners have urinary incontinence and these athletes have 177% higher risk of presenting with urinary incontinence when compared with sedentary women.
This is not to demote running or other pounding exercises to off limits, but it is important to be aware of how running affects the pelvic floor down the road. Awareness and prevention are key!
What is The Pelvic Floor?
The pelvic floor consists of muscles at the bottom of the pelvis that uphold the bladder and close off the bottom of the abdominal cavity. The pelvic floor muscles work similarly to a trampoline in that they can relax and stretch down as well as lift for contraction. However, problems arise when it becomes overused and overstretched, also similar to a rubber band that’s been pulled too far too often.
Pelvic organ prolapse (POP) is also very common in female runners and urinary incontinence is the most common symptom of POP. Because the pelvic floor muscles act like a trampoline, when it starts to weaken and/or has increased pressure and pounding repeatedly over time (as when running) this support is lost. It results in organs shifting downward and pushing into the vaginal canal. Besides urinary leakage this can lead to: a sensation of "insides falling out"; rectal, vaginal, back or pelvic pain; abdominal bloating; constipation; and rectal or vaginal pressure.
Another issue that may add to risk of urinary incontinence is hip weakness. Unfortunately, a lot of runners don’t do specific hip strengthening exercises. Hip weakness can cause instability and can lead to compensation from other muscles such as the pelvis. Again, this contributes to overuse or overstress of the pelvis.
Pelvic Floor Therapy
Pelvic floor physical therapy is the answer!! Through bowel and bladder fitness education, exercises specifically designed for you to address your deficits, manual treatment options and more: you can avoid these issues! And you don’t have to have a symptom to receive therapy. Prevention is key to staying healthy and being able to run without worry!
Pelvic floor muscle exercises can help:
Improve bladder and bowel control
Reduce risk of prolapse in women
Promote better recovery from childbirth and surgery
Promote better recovery after prostate surgery in men
Increase sexual sensation
Increase confidence and quality of life
Furthermore, pelvic floor therapists will help identify exactly which muscles need strengthened or balanced in order to create an individualized plan for you and your needs.
So, is there really any reason not to try it?!
Call Evora Women’s Health to schedule your pelvic floor assessment today! 314 934 0551. Schedule a FREE 15 minute visit with Veronica Lane, pelvic floor physical therapist.
Veronica Lane is a Physical Therapist and Personal Trainer. She earned a Bachelor of Science Degree in Physical Therapy from Rockhurst University in Kansas City, MO. She earned a Master of Health Science Degree in Physical Therapy from Washington University in St. Louis, MO. She is a NASM certified personal trainer.
Veronica has 30 years of experience as a Physical Therapist. She has worked in outpatients/orthopedics, sports medicine, acute care, and home health. She has a specialization in Pelvic Floor Physical Therapy. She received her training through Herman and Wallace Pelvic Rehabilitation Institute.
Veronica has a passion for educating and helping women understand Pelvic Floor health and wellness. She has been a speaker around St. Louis numerous times promoting Pelvic Health and educating that pelvic floor dysfunction is “common not normal”. She has a mission to empower women with the knowledge and tools to live life fully with a healthy pelvic floor!
Veronica is a wife and Mom to 4 teenagers. She enjoys everything fitness and nutrition and spends time working out in different gyms, running, hiking and walking. She loves being outdoors.