It’s pretty common for people to think they have to give everything up as soon they start experiencing bladder weakness or urinary incontinence. It’s easy to see why. But, with the right products, you can continue to live the active lifestyle that you’ve always enjoyed. Granted, it won’t be exactly the same, but with the right preparation, you can get back on your bike and hit the road without worrying about urine leaks. In 2023, approximately 7.4 million people used a bicycle either for sport, leisure or travel in England alone, that’s over 10% of the population.
So, to answer the title question, the answer is yes, you can still use your bike while incontinent and here’s how.
Choose the right products
Choosing the right incontinence products will really help you get the most of your experience. With advancements in incontinence technologies, there are now plenty of products on the market that cater specifically for an active lifestyle.
For example, something like Vivactive Men Active Fit Underwear. They’ve been designed specifically to provide superior protection while you’re on the go. They’re chocked full of incontinence tech, like the industry-leading RAPIDABSORB Tubes™ which allows them to absorb urine 20% faster than some other brands. Their discreet design means you’re free from the feel of bulky pants while you’re on the move.
Reinforced anti-leak cuffs mean you get twice the protection against leaks whether you’re standing, sitting, or flying through those country roads on your bike. They even pull up easily, just like regular underwear and their unique blue colour gives you an extra layer of discretion so nobody will know you’re wearing incontinence pants.
Disposable incontinence pants are probably going to be your best bet for a seamless cycling experience. If you’re using a small pad with adhesive strips, there’s always the chance they might move around inside your underwear or come loose. Cycling involves a lot of movement and sweat, so having a wearable solution that you know will stay in place might be a smart choice.
If you experience urinary incontinence, staying hydrated is essential for keeping the bladder healthy. The NHS recommends drinking six to eight glasses daily to avoid dehydration and help prevent bladder weakness.
It’s quite common for people experiencing bladder leaks to think “If I don’t drink water, I’ve got nothing to leak!” and fair enough, that makes some sense. However, it’s also completely wrong. You may think that avoiding drinking water or other liquids is the answer, but this is never the right thing to do. People with urinary incontinence are encouraged to still drink the recommended allowance of water. If you dehydrate yourself, you could potentially put yourself in danger, especially in the summer. Plus, dark, concentrated urine that comes with dehydration can irritate your bladder, or cause a UTI. In fact, it’s thought that dehydration is one of the leading causes of UTIs. You may or may not know that UTIs are really really bad for people with bladder weakness and should be avoided at all costs.
You may already know this, but you also need to drink more water if you’re exercising. There’s a bit of a balance to be struck here, as going overboard and drinking too much water can make symptoms of urge incontinence worse. But, as we said, drinking too little and you risk dehydration and UTIs. Finding the right balance might take a bit of trial and error on your end, but always remember how important it is to stay properly hydrated.
Wear appropriate clothing
Do they taste great? Not really. Will they turn you into Popeye? Possibly. Leafy greens like spinach and kale are rich in nutrients that can support your regime of good bladder health. Most leafy greens are high in vitamin C, which can help prevent urinary tract infections.
Strengthen your pelvic floor
Building a strong pelvic floor is a really important part of helping to reduce your bladder leaks. They’re easy to perform and come with huge benefits. If you’re living an active lifestyle then getting in some pelvic floor exercises is going to be really beneficial in the long run.
1. Reduce your risk of developing incontinence One of the primary functions of the pelvic floor is controlling the release of your poo and wee. Weak pelvic floor muscles can lead to leakage when sneezing, coughing, or even laughing. Similarly, fecal incontinence, although less talked about, can also result from pelvic floor weakness. Building and maintaining a strong pelvic floor not only reduces your risk of developing incontinence, but it’ll also help you regain control if you’re already incontinent.
2. Pregnancy and postpartum health This one’s just for the females. During pregnancy, your body undergoes big changes. During this time, the pelvic floor experiences added stress. Strong pelvic floor muscles can help support a growing uterus, reducing the risk of complications like pelvic organ prolapse. Strengthening these muscles after giving birth helps with recovery and helps to prevent long-term issues, such as stress urinary incontinence. You can read all about postpartum leakage here.
3. Back and pelvic stability Beyond maintaining continence and keeping your organs in place, a robust pelvic floor can contribute to overall body stability. These muscles work with the abdominal and back muscles to support the spine and pelvis. A weak pelvic floor can lead to issues like lower back pain and pelvic instability, affecting your mobility and quality of life.
Kegel’ing is usually the go-to pelvic floor exercise. They’re really simple and you can perform them absolutely anywhere, anytime.
How to perform a kegel:
Empty your bladder before starting
Imagine you’re urinating and you suddenly need to stop mid-stream (alternatively, imagine you are trying to stop passing wind)
You should feel a contraction inside your body in the pelvic area
Hold the contraction for 3 to 5 seconds, then release
Wait 3 to 5 seconds and then repeat the contraction
You can perform this stood up, sat down, or lay down
If you’re keen to learn some more techniques, why not watch our Youtube video? We enlisted the help of our friendly personal trainer, Natalie Small, to run through some pelvic floor exercises that will keep your bladder in tip-top shape.
