Bladder Leakage when Lifting

So the question was asked last week about bladder control issues in deadlifting. This is something that might not be openly discussed, it could be feared and feel embarrassed if it was to happen. But here we are, lets discuss it.

**for the nazis that will pipe in: NoT aLl WoMeN. No, not every woman will have this issue, If you do you can reach out to a Women's Health Physio**

If you're curious of what it is, read on.

Stress Urinary Incontinence is known as bladder leakage and it can be fairly common but not normal, among women especially if they’ve had children and returning to lifting.

It happens, to the best of us.
My experience - peak hour in the gym, bright red tights, deadlifting 140kg for the first time.
I felt it happen, in my own head I was embarrassed and tried to pass it off as sweat.
Packed my things up and called it a day.
IT HAPPENS.

There are a few things you can do to help improve and manage this.
Don't fear it, don't slide it under the rug and dont turn and run from lifting, get the issue addressed and don't just bandaid it.

How’s it caused?
When there is a greater amount of applied force (Intra Abdominal Pressure) than the tissue tolerance (Uretheral Closing Pressure). As the pressure is put on the bladder there can be a weakness in the pelvic floor structures that support the sphincter, urethra and bladder.

For example: When deadlifting with a belt on, bracing into the belt, breathing into the diaphragm, the diaphragm compresses, the pressure from that breath and brace with the belt pushes the pressure down onto the bladder and pushes the pelvic floor which can then cause bladder leakage.

Learnt this little tip from the @awpt_university course is to start with some Pelvic Floor Contractions:
Relax - Contract - Cough/Lift/Jump/Laugh/Sneeze/Squat - Relax

Training Considerations:
-Try training at a lower load and beltless
-Incorporate some pelvic floor exercises
-Emergency Pee before each lift
-Pack panty liners in your gym bag
-Reduced Fluid intake