Why You Pee When Jumping Rope (And How To Stop It!)

Do you pee every time you jump rope?  These are three tested and approved products that you need to know about!    

This is one of those posts where I debated not writing it for fear that someone who knows me in real life would stumble upon it and I would be completely humiliated. But, for any moms out there this is a game-changer if you want to go to the gym and be able to jump rope without peeing!

Jumping rope is a great way to stay fit, but it can be hard on your bladder. When you start jumping rope you have to go pee again! And again! And again! It's embarrassing and annoying.

I love the way jumping rope makes me feel, but it's not fun when you have to pee every 20 seconds. And, it can turn into an embarrassing situation if you are in a group exercise situation and the instructor has everyone jump rope and you either have to not do it - or go for it and hope for the best.

Have you ever found yourself jumping rope and suddenly... well, "leaking"? It can happen to anyone! If this is something that has happened to you before, it's time for a change.

You are going to learn about three products that will stop you from peeing while jumping rope and let you get back to your workouts again!

This post is all  about the three products that will change your life if you pee while jumping rope!

This post is informational and is not intended as medical advice.  You should always consult your own doctor or medical professional for any health advice or before embarking on a new fitness or exercise routine.  

DISCLOSURE:  This post may contain affiliate links which means if you click on a product and make a purchase I will earn a small commission.  I only recommend products that I truly believe are great so you get an awesome product and I get a small commission.  It's a win-win.  For our full disclosure policies click here.  

Why Do I Pee When I Jump Rope?

Jumping rope isn't just a fun playground activity or a staple in a boxer's training regimen; it's also a high-impact exercise that engages various muscle groups. However, for many, especially those who enjoy the intensity of double unders, this activity can bring an unexpected challenge: urinary leakage. 

First, it's important to understand what we mean by 'high-impact exercises.' These are activities where both feet leave the ground simultaneously, like when you're doing double unders. This kind of movement creates a sudden, forceful pressure on the pelvic floor muscles - the group of muscles that support your pelvic organs.  (read More about high impact exercises and SUI here)

If you imagine your pelvic muscles as a trampoline. Each time you jump, especially during vigorous activities like double unders, this 'trampoline' is pushed downwards. For someone with a strong pelvic floor, this isn't an issue. But if these muscles are weakened – which can happen for a variety of reasons – they're less able to withstand this pressure. The result? A bit of urinary leakage.

This leakage happens because the pelvic muscles, which play a crucial role in controlling your bladder, are momentarily unable to contract quickly enough to hold in urine. It's a common occurrence, especially among women, and it's nothing to be embarrassed about.

Understanding this connection is the first step in addressing the issue. It's not about stopping the exercise you love; it's about strengthening these key muscles to better support your bladder during high-impact activities. Remember, experiencing urinary leakage during exercises like jumping rope is a physical issue, not a personal failing, and it's more common than you might think.

So, if you're a fan of jumping rope and have noticed this issue, don't be disheartened. There are ways to strengthen your pelvic floor and reduce or even eliminate this inconvenience. Stay tuned as we delve deeper into how you can continue enjoying your favorite workout, worry-free!

Understanding Stress Incontinence

Do you pee when you laugh, cough, dance, or jump rope? That's called stress urinary incontinence (SUI). Stress urinary incontinence (SUI) is the most common type of urinary incontinence. (For More Detailed information on SUI click here)  When we talk about stress incontinence, we're not referring to feeling emotionally stressed (though that can be a factor in other types of incontinence). Instead, stress incontinence is a physical condition where activities that put pressure on your bladder cause unintentional urine leakage. It's a common issue, especially among women, and it's closely linked to the health of your pelvic floor.

Let's break this down in simple terms. Your pelvic floor is a network of muscles that act like a supportive hammock across the base of your pelvis. These muscles have several important jobs, one of which is helping you control your bladder. When these muscles are weakened – a condition known as pelvic floor dysfunction – they're less effective at this job.

Now, imagine your bladder as a balloon held closed by a tight band, which is your sphincter muscle. This muscle is crucial for keeping your bladder closed until you decide it's time to go to the bathroom. In stress incontinence, actions like coughing, sneezing, laughing, or physical activities like jumping or lifting can put extra pressure on your bladder. If your pelvic floor and sphincter muscle aren't strong enough to withstand this pressure, the result can be a little leak.

It's important to understand that stress incontinence is a physical issue and not something within your immediate control. It's not about not being able to 'hold it' due to a lack of willpower. Instead, it's a sign that your pelvic floor muscles and sphincter need some extra support.

The good news is that stress incontinence is manageable and often treatable. Many people experience significant improvements through exercises that strengthen the pelvic floor, lifestyle changes, and sometimes medical interventions. Recognizing and understanding stress incontinence is the first step towards finding effective solutions and regaining control.

So, if you're dealing with this issue, know that you're not alone, and there are positive steps you can take. In the next sections, we'll explore some practical ways to strengthen your pelvic floor and manage stress incontinence, helping you to live your life with confidence and comfort.

The Role of Pelvic Health in Preventing Leakage

Pelvic health might not be a topic that comes up often in everyday conversations, but it plays a crucial role in our overall well-being, especially when it comes to preventing urinary leakage. Strengthening your pelvic muscles through specific exercises, like Kegels, is a key strategy in managing and preventing leakage issues.

First, let's understand what we mean by 'pelvic health.' It's all about the strength and functionality of your pelvic floor muscles. These muscles support your bladder, bowel, and, in women, the uterus. Just like any other muscle in your body, they can be strengthened and conditioned through regular exercise.

Now, enter Kegel exercises, named after Dr. Arnold Kegel. These exercises are designed specifically to strengthen the pelvic floor muscles. The beauty of Kegels is their simplicity and discretion – you can do them anywhere, anytime, without anyone knowing.

So, how do you do a Kegel exercise? It's like pretending you have to urinate and then holding it. You contract the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. It's important to focus on tightening only your pelvic floor muscles, without tensing the muscles of your abdomen, thighs, or buttocks.

Regularly performing Kegel exercises can significantly improve pelvic floor strength. This, in turn, enhances your ability to control your bladder, effectively reducing the chances of unexpected leaks. It's not an overnight solution, but with consistency, many people notice improvements within a few months.

But Kegels aren't the only way to boost pelvic health. Other pelvic floor exercises, which might be part of a broader fitness routine or physical therapy, can also contribute to a stronger pelvic floor. These exercises often involve more than just the pelvic muscles, incorporating core strength, balance, and even breathing techniques.

Remember, taking care of your pelvic health is not just about preventing leaks; it's about improving your overall quality of life. A strong pelvic floor can enhance your physical health in many ways, from better bladder control to improved sexual health.

Treatment and Management Options for Urinary Incontinence

When it comes to managing urinary incontinence, particularly stress incontinence, there are several effective treatment options available. These range from physical therapy to specific therapeutic exercises, often guided by a pelvic floor therapist. Let's explore these options to understand how they can help in reducing or even eliminating urinary leakage.

Physical Therapy

Physical therapy is a cornerstone in the treatment of urinary incontinence. It involves working with a trained physical therapist who specializes in pelvic floor health. These professionals can assess your specific condition and tailor a treatment plan that targets the strengthening of your pelvic floor muscles.

During physical therapy sessions, you might engage in a variety of exercises designed to improve pelvic muscle control and bladder function. These exercises are often more comprehensive than just Kegels, involving techniques to train the muscles to respond correctly during everyday activities that might trigger leakage.

Therapeutic Exercises

Therapeutic exercises are a key part of managing urinary incontinence. These exercises go beyond basic Kegels, incorporating a range of activities that improve the overall strength and function of the pelvic floor.

Some of these exercises might include:

• Core Strengthening: Since the pelvic floor is part of the core muscle group, strengthening your entire core can indirectly benefit your pelvic muscles.
• Biofeedback: This technique involves using monitoring devices that help you understand how your pelvic floor muscles work, teaching you to control them more effectively.
• Bladder Training: This involves learning to delay urination after you get the urge to go, gradually increasing the intervals between bathroom visits.

Guidance from a Pelvic Floor Therapist

A pelvic floor therapist can provide invaluable guidance in your treatment journey. They can offer personalized advice and exercises based on your unique situation. These specialists understand the complexities of pelvic floor dysfunction and can help you navigate the best approaches for your body.

Other Treatment Options

In addition to physical therapy and exercises, there are other treatment options available:

• Lifestyle Changes: Simple changes like reducing caffeine intake, managing fluid consumption, and maintaining a healthy weight can significantly impact urinary incontinence.
• Medication: In some cases, medications can be prescribed to help manage symptoms.
• Surgical Options: For more severe cases, surgical interventions might be considered as a last resort.

Lifestyle and Home Remedies

While there are exercises that you can do to strengthen the pelvic floor they take time (and you have to remember to do them!) I wanted to find a solution that would work right away and let me enjoy jumping rope as part of my workouts again.

I found three that are great!

Poise Impressa

Poise Impressa markets itself as a revolutionary incontinence product that keeps up with your active lifestyle. Poise Impressa helps to stop bladder leaks before they happen. They keep your clothes dry and best of all - no one knows that you are wearing them!

What's different about Impressa is that it doesn't just absorb leaks - it actually helps prevent them from occurring in the first place! To use Poise Impressa, you insert it like you would a tampon. The device provides the added lift the urethra needs so that it stays closed while you run or jump!

Poise Impressa will help keep the urethra closed and stop any leaks. You can wear it for up to 12 hours within a 24-hour period. It's discreet and comfortable enough to wear while running or jumping - even during strenuous activities you won't know you're wearing one!

Poise Impressa is great for any physical activity, like running, biking, or even jumping rope! I have been using this product for a while and it works really well. I simply use it on the days that I plan to jump rope during my workout. It gives me peace of mind.

Poise Impressa is also disposable so there is no need to sanitize it after use.

The Poise Impressa is available in 3 sizes. If you don't know which one you need, start with size 1. If it feels good and there are little or no leaks, then size 1 is for you. If not, then move on to size two or three until you find the right size for your urethra to prevent leaking.

The only downside to these that I have found of these is the fact that they cost about $25 for a pack of 21. That might become expensive if you were continuously jumping rope. But for me, I don't jump rope during every workout, so it's worth paying a little extra to get the benefits of jump rope without feeling silly or embarrassed when you jump rope.

Revive Reusable Bladder Support for Women

This is basically the same as the Poise Impressa. The main difference is that there is less waste involved because the applicator and insert are reusable.

Revive is a greener solution because there is less waste. The applicator and device are both reusable. The only thing that hits the landfill is the string.

This is a more cost-effective solution because you can reuse the applicator. However, you do have to order replacement strings. The strings can be ordered off the Revive website and cost about $15 for a one-month supply.

This was the first product I tried to deal with my jump rope-induced incontinence. It worked great but you do have to sanitize after each use and re-order the strings.

Although the replacement strings cost about nine dollars less than a pack of the Impressa. I still prefer the Impressa product because overall it is easier and I can just keep the individually wrapped insert in my purse so I have it whenever I'm at the gym.

Poise Pads

A friend of mine told me that she used poised pads so that she could jump rope during her Bootcamp class. She told me that they worked great and so I tried them too. They are great and they do work.

These do work but have a couple of drawbacks. First, it is a pad that is thin but you still have to wear underwear - which is a personal choice but some of us don't like undies under our yoga pants.

Second, unlike the Impressa or Revive the pad does not prevent the leak from occurring. I would much rather just prevent it from happening in the first place.

When to Seek Medical Advice for Urinary Incontinence

While many cases of urinary incontinence can be managed with exercises and lifestyle changes, there are times when it's crucial to seek medical advice. Understanding when to consult a healthcare professional can make a significant difference in effectively managing this condition.

Persistent or Worsening Symptoms

If you've been trying pelvic floor exercises and lifestyle modifications but your symptoms persist or worsen, it's time to consult a doctor. Persistent urinary incontinence could be a sign of an underlying medical condition that needs professional attention.

Impact on Daily Life

When urinary incontinence starts to significantly impact your daily activities, quality of life, or mental well-being, seeking medical advice is essential. A healthcare professional can provide a comprehensive evaluation and suggest treatment options tailored to your specific needs.

Exploring Surgical Options

In cases where non-surgical treatments are not effective, a doctor can discuss surgical procedures that might be appropriate for your situation. Surgery is typically considered when other treatments have not provided sufficient relief and the incontinence is severely impacting your life.

While urinary incontinence is often manageable with non-medical interventions, there are situations where seeking medical advice is crucial. A healthcare professional can offer a more in-depth understanding of your condition, explore a wider range of treatment options, and guide you towards the most effective solutions for your individual needs. Remember, seeking help is a positive step towards regaining control and improving your quality of life.

Conclusion

The journey of managing urinary incontinence might seem daunting at first, but it's important to remember that many have walked this path successfully. With a combination of pelvic floor exercises, lifestyle adjustments, and possibly medical interventions, you can regain control and reduce the impact of incontinence on your daily life. When it comes to your fitness routine, jump rope is such a great way to work out but many of us are afraid to include it in our routine for fear of peeing our pants at the gym.

If you're struggling with incontinence while exercising or find yourself leaking during a workout, use one of these bladder support devices today! They'll help keep leaks in check so that they don't interrupt your workouts. Plus, they make for more comfortable physical activity - especially when running or jumping rope because you won't have to worry about accidents happening unexpectedly anymore!

Related:  You may also enjoy this article on Alternatives To The Treadmill