According to recent studies, more than half of women who practice sports such as jogging, aerobics, steps, martial arts or basketball ... suffer occasional involuntary leaking of urine, due to a weakening of the pelvic floor due to excessive pressure on the area. "A woman with a strong abdomen exerts a lot of pressure on her bladder, and if the sphincter is not prepared to withstand the pressure, there is loss of urine," explains Dr. Montserrat Espuña, President of the Pelvic Floor Section of the Society. Spanish Gynecology and Obstetrics (SEGO) and member of the Expert Committee of the Indas Institute.
Contrary to what is usually thought, urinary incontinence is not just a matter of older women; In fact, aging is only one of the risk factors that favor the appearance of this pathology, as well as obesity, constipation, pregnancy, childbirth and impact sports.
Like any other part of the body, the bladder also requires training to maintain an optimal physical shape. For this reason, the Indas Institute recommends toning the pelvic floor muscles with contraction exercises called Kegel Exercises, a specific training aimed at improving the function of the muscles and their capacity for contraction and continence.
How to perform the Kegel Exercises correctly?
"Initially, a learning period is necessary. In this sense, it is recommended that a specialist help the patient to better understand that area of their body, as well as establish a plan of pelvic floor exercises suitable for her, "says Dr. Espuña.
The Indas Institute gives a series of recommendations to practice these exercises in a correct and effective way:
- The disposition of the pelvic floor muscles houses three rings: around the urethra, another around the vagina, and the last around the anus. Contract them from front to back and then relax them.
- Contract the muscles around the urethra, vagina and anus, and squeeze in and up, trying to keep the contraction for about five seconds and then relax the muscles for a time similar to that they have been contracted. Repeat this exercise for a maximum of 10-12 contractions.
- Another way to do the contraction is to imagine that each section of the muscular tube that forms your vagina is a different plant from a building. Try to stress each section of the muscular tube of your vagina by gently raising the elevator to the first floor, hold it for a second and go up to the second floor. So many "plants" as you can. And then down.
To improve the symptoms of involuntary exhaustion of urine with the efforts, it has been shown that the practice of these exercises is effective, if these 10-12 contractions are made about 2-3 times a day. "It is important to perform these exercises slowly, without forcing or feeling pain, breathing normally and avoiding contracting the abdomen, buttocks or thighs. The important thing is to do it well, since a smaller number of well-done repetitions is more beneficial than many incorrect repetitions ", concludes Dr. Espuña.