Peeing when you tumble?
Stress Incontinence in Gymnasts: Why It Happens and How to Fix It
If you're a gymnast, coach, or parent of a gymnast, you've probably heard of—or experienced—stress incontinence. Leaking during high-impact movements like tumbling, vaulting, or even landing is a surprisingly common issue in gymnastics. But while it might be common, it isn’t normal, and it doesn’t have to be something gymnasts just accept as part of the sport.
In this post, we’ll break down what stress incontinence is, why it happens, why it’s a problem, and how gymnasts can take steps to prevent or fix it.
What is Stress Incontinence?
Stress incontinence occurs when there is leakage of urine during physical activities that increase abdominal pressure. For gymnasts, this often happens during high-impact movements like jumps, landings, or powerful tumbling passes. The sudden increase in intra-abdominal pressure, combined with poor pressure management or pelvic floor weakness, can overwhelm the body's ability to keep the bladder closed.
Common vs. Normal: What’s the Difference?
It’s important to understand the difference between something being common and something being normal. Stress incontinence is common in gymnasts because of the extreme forces their bodies endure during routines. However, that doesn’t make it normal. A well-functioning body should be able to manage pressure effectively without leakage, even during high-intensity movements. When leakage occurs, it’s a sign that something’s not working as it should.
Why Does Stress Incontinence Happen in Gymnasts?
Stress incontinence in gymnasts often results from poor pressure control. Here’s how it works:
Intra-Abdominal Pressure: Every time a gymnast performs a skill, the pressure inside their abdomen spikes. This pressure needs to be managed by the core- abs, back, diaphragm, and pelvic floor working together.
Pelvic Floor Dysfunction: If the pelvic floor muscles are weak, tight, and/or not coordinating properly with the core, they can’t effectively resist the pressure, leading to leakage.
Over-Bracing: Some gymnasts try to compensate by clenching their core too tightly, which increases pressure even more and makes leakage more likely.
Why is This a Problem?
Leaking during gymnastics isn’t just an inconvenience—it can affect a gymnast’s performance and overall well-being in several ways:
Impaired Performance:
Fear of leaking can make gymnasts hesitant or less confident when performing certain skills.
Over-bracing to prevent leakage can limit proper movement patterns, reducing power and mobility.
Increased Injury Risk:
Poor pressure management often leads to compensation patterns, which can put extra strain on areas like the low back, hips, and knees, increasing the risk of injuries.
Mental and Emotional Toll:
Stress incontinence can cause embarrassment, frustration, and anxiety, which may lead to a gymnast avoiding certain skills or movements altogeth
How to Start Fixing Stress Incontinence
Long-Term Issues:
If left unaddressed, stress incontinence can lead to chronic pelvic floor dysfunction, which may cause issues like pelvic pain, urinary urgency, and even prolapse later in life.
Persistent poor pressure management can also contribute to long-term back and hip problems.
The good news is that stress incontinence can be addressed with proper training. Here are a few key areas to focus on:
1. Breathing Mechanics
Proper breathing is essential for managing pressure. Gymnasts should practice:
Diaphragmatic breathing: Inhale deeply to expand the lower ribs, sides, and back, NOT just the belly.
Full exhalation: Exhaling fully helps engage the deep core without over-bracing.
2. Pelvic Floor Coordination
Instead of just squeezing the pelvic floor muscles, gymnasts need to learn how to coordinate pelvic floor engagement and relaxation with movement. This can be done through specific exercises that train the pelvic floor to respond dynamically to pressure changes. You can work on relaxing your pelvic floor on your inhale then a light contraction on exhale.
3. Core Strength Without Over-Bracing
Strong core muscles are important, but they need to work efficiently rather than being rigid. Gymnasts should focus on exercises that promote dynamic stability and proper pressure management, such as:
Dead bugs
Bird dogs
Anti-extension and anti-rotation core exercises
4. Progressive Loading
High-impact skills place significant stress on the body, so it’s essential to gradually build up the body’s ability to handle these forces. This means incorporating progressive strength training and plyometric exercises with proper form and pressure control.
Take Action Today!
Stress incontinence doesn’t have to be a consistent issue. With the right approach, it’s possible to improve pressure control, boost confidence, and enhance performance. If you or your gymnast is struggling with stress incontinence, don’t wait to take action.
My LOW BACK program is a great way to start to work on improving that full core stability that can help with stress incontinence as well as low back issues!
If you have any questions, feel free to reachout!