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Confession: Ive never doneKegels.
And yes, there were consequences toneglecting my pelvic floor muscles.
After a few bounces on the trampoline, I needed to change my pants.
pelvic health specialist and pelvic health program manager forAthletico Physical Therapy
There are so manyjump rope benefits!
But I couldnt jump for over a minute without annoyingbladder leaks.
Stationing my jumping zone near the bathroom, I persisted.
Months later, I was able to do 20 to 30 minutes without a leak or potty break.
It seems as though jumping alone strengthened my pelvic floor, and Im not alone.
Is this a valid option for fellow Kegel haters?
How exactly does the act of jumping keep you from peeing your pants?
Why do pelvic floor muscles get weak?
Yourpelvic floor musclesare a support system for your bladder, uterus, and bowels.
pelvic health specialist and pelvic health program manager forAthletico Physical Therapy
These muscles hold in your pee when you arent on the toilet.
Pretty important, and something we take for granted…until these muscles weaken.
Unfortunately, pelvic floor disorders are highlycommon1in women.
The mostcommon complaint2is urinaryincontinence.
So why do I pee when I jump?
Besides holding up your bladder, what does the pelvic floor have to do with peeing yourself?
We commonly refer to this as the core canister, explains Daroski.
Leakage can be due to a problem with the bottom of this pressurized canisterpelvic floor muscle weakness.
Essentially, your organs arent being held up as well as they should.
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How can jumping strengthen pelvic floor muscles?
Okay, so jumping can make you pee.
But it canalsoactivate3and strengthen yourpelvic floor.
What happens if you stop jumping?
Many women just avoid jumping altogether.
But do we have to accept this as a part of aging?
Daroski encourages you to keep trying.
So, use it or lose it.
How can you deal with bladder weakness while jumping?
Want to conquer pee-free jump-roping?
Miller suggests considering a few things first.
If not, jump right in!
Besides jumping next to the bathroom or wearingincontinence underwear(two valid options!
), how can you ease into jumping when you cant stop peeing?
Daroski explains there are several ways to tackle this issue:
As always, listen to your body.
My ever-changing body needs a variety ofexercises to stay strong and age well.
But for now, jumping is my pee-preventing jamand Im sticking with it!
Peinado-Molina RA, Hernandez-Martinez A, Martinez-Vazquez S, Rodriguez-Almagro J, Martinez-Galiano JM.
Pelvic floor dysfunction: prevalence and associated factors.BMC Public Health.
2023;23(1):2005.
2019;7(4):559-564. doi:10.1016/j.sxmr.2019.05.007
Nygaard IE, Shaw JM.
Physical activity and the pelvic floor.Am J Obstet Gynecol.
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