VHI Mini Marathon - Blog Series 4
This month in anticipation for the VHI Mini Marathon, we will be doing a special blog series covering important topics to consider during your training in the weeks up to the race. Stay tuned for weekly updates and do not hesitate to reach out with any questions. At Ballsbridge Physiotherapy we are happy to help you each step of the way!
Miss the 1st blog? - VHI Mini Marathon - Importance of Warming Up/Cooling Down
Miss the 2nd blog? VHI Mini Marathon - Recovery days
Miss the 3rd blog? VHI Mini Marathon - Shoes and Cross Training
Running and incontinence: Practical tips
Refuse to accept it; common is not normal
In general, we should only need to pee every 2-3 hours and stay dry in between. As it is close to race day take a look at evbsport.com for their support shorts. Thes shorts may provide some additional support and reassurance. Hydrate well the day before the race to remove anxiety around hydration on race day.
Are your pelvic floor muscles too weak or too tight?
If you leak urine while running most people assume it’s because your pelvic floor muscles are weak. However, in many instances it is because the muscles are too tight, always switched on and then fatigue out. If you try tightening your pelvic floor muscles and can’t feel anything you may have overactive pelvic floor muscles. The key is to learn to release these muscles to learn how to use them correctly. Then you can work on making them stronger. Try diaphragmatic / belly breaths, 2-3 breaths at a time, an effective way to decrease the tension in these muscles.
Do see a Women’s Health Physiotherapist to start you on the correct pelvic floor training programme.
Check out our Dublin Marathon Blog Series
Incontinence Physio
Research shows that women who undergo pelvic floor muscle training are 8 times more likely to cure or improve their symptoms
Running Clinic
If you are interested in learning more about running gait and want to minimise the risk of running associated injury, why not book an assessment with one of our experienced Physiotherapists?
Sports Clinic
Our sports clinic is lead by Elizabeth Bovich and David Richards. Together they have an extensive sports background with high level athletes in Ireland and the USA.