Top 3 Tips to Prevent Urinary Leakage (or, peeing your pants...) When Lifting Heavy

Whether you're an avid gym-goer or someone who's just stepping into the world of fitness, experiencing urinary leakage while lifting heavy can be both embarrassing and concerning. It's an issue more common than you might think, especially among women. But don't let it keep you from reaching your fitness goals. Here are three key tips to help you manage and prevent this issue:

1. Ensure Adequate Ankle and Hip Mobility

One of the leading causes of urinary leakage during heavy lifts, like squats, is a lack of ankle and hip mobility. Limited mobility in these areas puts your body in a less-than-ideal position at the bottom of your squat. This compromises your ability to manage pressure effectively, particularly when you're at the bottom of the lift and are fighting to stay upright.

Action Steps:

• Work on ankle dorsiflexion exercises, such as calf stretches or ankle pumps.
• Incorporate hip mobility drills like lunges, pigeon stretches, or leg swings into your routine.

By prioritizing these mobility drills, you can improve your form, distribute pressure more evenly, and reduce the chances of experiencing urinary leakage during your workout.

2. Master Breath Control

Many lifters unknowingly hold their breath during the ascent phase of a lift. While it's natural to want to create a sturdy core canister by holding your breath, this can also cause you to lose all the built-up pressure at once, leading to leakage.

Action Steps:

• Focus on controlled breathing; exhale slowly and steadily as you come up from the squat or lift.
• Alternatively, some people find success by letting out a controlled yell during the ascent. This allows you to maintain some core pressure without compromising your pelvic floor.

It's not just about holding your breath but managing the pressure effectively to protect your core and pelvic regions.

3. Practice Tempo Squats

Introducing tempo squats into your routine can significantly help you control and manage the pressure in your core canister. These squats require you to move at a slower pace, increasing your muscle system's time under tension.

Action Steps:

• Choose a weight that is light to moderate for you.
• Perform your squats, taking 3-4 seconds to descend, holding at the bottom for 1-2 seconds, and then taking 3-4 seconds to ascend.

By focusing on tempo squats, you train your body to better handle the pressures involved, which can lead to better control and less likelihood of leakage.

In Summary

The key to preventing urinary leakage during heavy lifting lies in three primary areas:

• Achieving the necessary ankle and hip mobility.
• Practicing controlled breathing techniques.
• Implementing tempo squats with lighter weights.

Taking time to address these three aspects can make a world of difference in your lifting experience and overall fitness journey.

Is urinary leakage getting in the way of your workouts and fitness goals? We highly recommend hopping on a totally free 15 minute consultation call by clicking here. It can help change your life!