How to improve leaking in high impact activity

It can be tempting to avoid exercises that cause you to leak. Physios aim to modify, rather than stopping you doing an activity altogether. This is because if you can find a level where you can perform the activity symptom free, it will actually aid your rehabilitation and help you to return back to doing it in it's entirety, quicker.

These are some modification ideas.

✅1. Avoid bracing - bracing your abdominals actually increases the pressure that the core has to manage. Try and stay relaxed, trusting your core to do what it needs to.

✅2. Two foot jumping creates the largest ground reaction forces. If you can, modify to hopping from one foot to the other instead.

✅3. Reducing the height of the impact decreases the ground reaction forces , so making your jump smaller may help to reduce leaking.

✅4. Keep breathing - this helps pressure to escape up through your mouth and not force the pelvic floor to have to manage the pressure created from the breath hold.

✅5. Ask your physio for specific loading exercises for the sport or activity you're struggling with. Impact training forms part of your rehab, it's not just about kegels!It can be tempting to avoid exercises that cause you to leak. Physios aim to modify, rather than stopping you doing an activity altogether. This is because if you can find a level where you can perform the activity symptom free, it will actually aid your rehabilitation and help you to return back to doing it in it's entirety, quicker.