Leaks are for faucets, not Moms.

Understanding "Mommy Bladder" and How Athletes Can Address Bladder

Concerns

Author: Joh-Ann Gouws

Physiotherapist with a special interest in pelvic health

Bladder issues are something that many people struggle with, but not many talk about. It’s often considered a "taboo" topic, and for many people, it’s something that’s simply ignored or brushed aside or accepted as normal. But for athletes—especially moms—the struggle with bladder concerns can be both frustrating and disruptive to their routines, training, and overall quality of life. Something that is getting increased attention, especially in the pelvic health practitioner world is pelvic floor dysfunction that causes bladder symptoms in moms. For female athletes, this issue can be both physically limiting and mentally draining, but it’s important to recognize that it’s not something to suffer through in silence. There are practical, effective strategies that can help athletes regain control, comfort, and confidence.

In this post, we’ll explore the causes of "mommy bladder," how it specifically affects athletes, and provide guidance on managing and improving pelvic health to help women return to peak performance.

What Is "Mommy Bladder"?

"Mommy bladder" is a colloquial term that refers to urinary incontinence or bladder control problems that many women experience after childbirth. The term can encompass a variety of bladder-related issues, including:

1. Urge Incontinence – A sudden, overwhelming need to urinate that may lead to leakage.

2. Stress Incontinence – Leakage of urine that occurs when pressure is placed on the bladder, such as during coughing, sneezing, laughing, or physical activity.

3. Mixed Incontinence – A combination of both urge and stress incontinence.

   
   

The term "mommy bladder" is often used in athletic circles because many women experience these symptoms after pregnancy and childbirth, but it’s important to note that other factors can contribute to development of bladder problems and we even see this is men or women who have had no pregnancies.

The Pelvic Floor: Key to Bladder Health

To understand why "mommy bladder" happens, we need to discuss the pelvic floor—the group of muscles and tissues located at the base of your pelvis. These muscles play a critical role in bladder control, bowel function, and sexual health. When the pelvic floor muscles weaken or become too tight, they can’t support the bladder, leading to issues like incontinence.

Pregnancy and childbirth can take a toll on the pelvic floor, stretching and weakening the muscles and connective tissues. However, other factors such as high-impact sports, hormonal changes, or even genetic predisposition can also affect pelvic floor strength. For athletes, this is particularly important because the demands of intense physical activity—especially activities like running, jumping, or lifting—place extra pressure on the pelvic region, which can exacerbate bladder issues. This of course if the pressures are not controlled well.

Bladder Concerns in Athletes

For female athletes, the impact of "mommy bladder" is more than just an inconvenience; it can interfere with training and performance. Athletes who experience bladder leakage, urgency, or discomfort may find themselves side-lined, unable to perform at their best, or even feeling embarrassed about their condition.

Here are some specific ways that athletes may struggle with bladder issues:

1. Incontinence During Exercise: High-impact activities like running, jumping, or lifting can lead to leakage for those with weakened pelvic floors. As the pressure on the bladder increases during these activities, some women may leak urine without even realizing it.

2. Fear of Leakage: Athletes may develop anxiety about leaking during exercise or competition, which can affect their confidence and mental focus. The fear of "accidents" may limit their performance or push them to avoid certain activities altogether.

3. Frequent Urges: Some athletes may experience a frequent need to urinate, which can disrupt their training schedules. In some cases, this can even lead to dehydration, as athletes may try to reduce fluid intake to avoid constant bathroom breaks.

4. Discomfort and Pain: In some cases, pelvic floor dysfunction can lead to discomfort or pain during exercise, which may lead athletes to cut back on training intensity or frequency.

   
   

The Role of the Pelvic Floor in Athletic Performance

The pelvic floor muscles are just as important to athletic performance as other muscle groups, but they often receive little attention in training. Strengthening the pelvic floor can lead to improvements in posture, core stability, and overall performance, especially for activities that require good coordination, balance, and endurance.

The pelvic floor coordinates with your breathing muscles, abdominals, buttock and hip muscles to support your bladder and the surrounding structures with their movements. When coordination of these muscles happen correctly, the pelvic organs are supported and you should have improved control of your bladder during physical activity.

Steps Athletes Can Take to Address Bladder Concerns

The good news is that athletes don’t have to just live with "mommy bladder." There are various strategies and approaches that can help address bladder concerns, restore pelvic floor health, and improve overall quality of life. Here’s what athletes can do:

1. Pelvic Floor Exercises

Pelvic floor exercises, are one of the most effective ways to strengthen the muscles that support the bladder. This can be done is isolation, by learning where the muscles are and how to contract them correctly. But they can also be strengthened through training of the surrounding supporting muscles and understanding movements that support the pelvic floor.

Strengthening may take some time to show results, so consistency is key. For athletes, incorporating pelvic floor exercises into regular training routines can help prevent or alleviate incontinence, improve core stability, and enhance athletic performance.

2. Work with a Pelvic Floor Physical Therapist

If you're struggling with persistent bladder issues, it may be helpful to work with a pelvic floor physical therapist. These specialists are trained to assess the health and function of your pelvic floor muscles and develop a personalized treatment plan.

A pelvic floor physical therapist can help you:

• Help you figure out other factors contributing to symptoms and how to address them.

• Correct improper muscle activation patterns (for example, if you're engaging the wrong muscles during exercise).

• Provide manual therapy or biofeedback to help retrain the pelvic floor muscles.

• Address issues related to pelvic alignment, posture, and core strength.

Therapists can also teach you specific techniques for managing bladder control during physical activity.

3. Correct coordination of your core with your pelvic floor

Using your core muscles in a coordinated way can help pressure control strategies. Managing the pressures that move through your pelvis well is a key part of bladder control. When you load the bladder more, through constant activation of your core of contracting when your bladder is already irritated and struggling, can worsen the situation. Strengthening your core and knowing how to control the muscles can assist with pressure management.

Incorporate exercises that teach you how to use your core effectively with good pelvic floor function.

4. Modify Training Intensity and Activity

For some athletes, certain high-impact activities may exacerbate bladder concerns. If you find that running or jumping triggers leakage, consider modifying your activities temporarily while you work on strengthening and other contributing factors.

5. Hydration and Diet

While it may seem counterintuitive, maintaining proper hydration can actually help alleviate bladder issues. Dehydration can irritate the bladder and worsen incontinence. Make sure to drink enough water throughout the day to keep your bladder healthy.

On the other hand, avoiding bladder irritants such as caffeine, alcohol, and spicy foods can help reduce urgency and discomfort.

6. Don’t underestimate the effect your bowels have on your bladder

The bladder and bowel shares a space. Both organs fill and have the ability to expand but in order to fill to capacity, they require enough space. If your bowels are not emptying, the presence of poo can encroach on the space that should be dedicated to the bladder filling, ultimately fighting for space and the bladder, unfortunately will not come out on top in this battle.

7. Mental Health and Stress Management

Stress and anxiety can exacerbate bladder problems, as they can increase pelvic floor tension. Practice relaxation techniques, such as deep breathing, yoga, or meditation, to help manage stress. Additionally, maintaining a positive mind-set and seeking support from others who understand the challenges can help you stay motivated and confident as you address your bladder concerns.

Conclusion

Bladder concerns, or "mommy bladder," are a common issue for many women, particularly those who are athletes. The good news is that you don’t have to simply accept these issues as part of life. With targeted strategies like pelvic floor exercises, posture improvement, and working with a specialist, athletes can take control of their bladder health and continue performing at their best.

Whether you're dealing with incontinence, frequent urges, or pelvic discomfort, remember that addressing the root cause—pelvic floor dysfunction—is crucial for your long-term health and performance. By implementing the right strategies, you can regain your confidence and get back to doing what you love—without worrying about your bladder.