Have you ever laughed, sneezed, coughed, or jumped and felt a little leak? You’re not alone! Stress incontinence is a common but often unspoken issue that affects many women. The good news? You don’t have to live with it, and there are effective ways to regain control. Let’s break it down.
What is stress incontinence?
Stress urinary incontinence (SUI) occurs when pressure on the bladder increases due to activities like laughing, sneezing, coughing, or exercise, causing involuntary leakage of urine. It often happens because the muscles and tissues supporting the bladder and urethra are weakened, making it harder to control urine flow. In some cases, SUI can occur due to excessive tightness in the pelvic floor. When additional pressure is applied, the already tight muscles cannot engage any further, leading to leakage. This is often seen in athletes and women who exercise regularly.
What causes it?
Stress incontinence can develop for several reasons, including:
Pregnancy & childbirth – Carrying and delivering a baby places significant strain on the pelvic floor muscles.
Hormonal changes – Menopause leads to decreased oestrogen levels, which can weaken the pelvic floor and bladder function.
High-impact activities – Running, jumping, and other intense exercises over time can contribute to weakness/overactivity in the pelvic floor.
Chronic coughing or constipation – Persistent coughing or straining increases abdominal pressure, putting stress on pelvic floor muscles.
Genetics & aging – Some women may be more predisposed to pelvic floor issues due to genetic factors.
What can you do about it?
The good news is that stress incontinence is treatable, and you can take proactive steps to improve bladder control.
1. Strengthen your pelvic floor (and make sure it relaxes!)
Your pelvic floor muscles play a key role in supporting bladder control. Strengthening them through targeted exercises can make a huge difference.
Kegels – Engage and lift the pelvic floor muscles, hold for a few seconds (up to 10), then release. Repeat 10-15 times, 1-2 times per day.
The knack - if you know you are going to sneeze/cough, stand or sit still and squeeze your pelvic floor.
Hypopressive exercises – These involve breath control and core engagement, helping to reduce intra-abdominal pressure.
Pilates & core stability – Strengthening your deep core muscles can support the pelvic floor and improve overall function.
2. Improve your bladder habits
Avoid 'just in case' toilet trips – Going too often can actually train your bladder to become more sensitive.
Stay hydrated – Dehydration can lead to concentrated urine, which can irritate the bladder and worsen symptoms.
Limit bladder irritants – Reduce caffeine, alcohol, and carbonated drinks if they trigger leakage.
3. Consider professional help
Women’s health physiotherapy – A specialist physio (like me!) can assess your pelvic floor and provide a tailored rehab plan.
Biofeedback & electrical stimulation – In some cases, these techniques can help retrain weak muscles.
Pessary devices – A fitted pessary can provide extra support for women with significant pelvic floor weakness.
When to seek help
If stress incontinence is interfering with your daily life or making you anxious about social situations, it’s worth seeking professional support. You don’t have to just ‘put up with it’—help is available!
At Ali Cann Physio, I specialise in helping women regain confidence in their bodies. If you’re struggling with stress incontinence, book an appointment to start your journey towards better bladder control.
Final thought: Leaking when you laugh shouldn’t stop you from enjoying life. With the right approach, you can take back control and move with confidence!
➡️ Need personalised advice? Get in touch today!
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