Urinary incontinence (UI) the involuntary leakage of urine is often misunderstood and under-discussed, especially among female athletes. Yet, it’s more common than many realise. At NK Boxing, we believe in tackling fitness and health holistically, which means addressing issues that affect women both inside and outside the gym.
Why Female Athletes Are More Prone to Urinary Incontinence
Several factors contribute to why UI is prevalent among female athletes:
- High-Impact Exercise
Activities like running, jumping, and boxing create repeated stress on the pelvic floor muscles, which support the bladder. Over time, this stress can lead to weakened muscles and leakage. - Pregnancy and Childbirth
Even if you’ve been active your whole life, pregnancy can stretch and weaken the pelvic floor, increasing the likelihood of UI during high-intensity training. - Low Body Fat and Hormonal Changes
Intense training can alter estrogen levels, affecting the strength and elasticity of pelvic tissues. Low body fat and hormonal imbalances are common in competitive female athletes and can contribute to bladder issues. - Core and Pelvic Floor Weakness
Many athletes focus on abs, arms, and legs but neglect the deep pelvic floor muscles. Without targeted training, these muscles may not be strong enough to manage the pressures of intense activity.
How to Manage and Prevent Urinary Incontinence
The good news? UI is highly manageable and doesn’t have to stop you from training hard.
- Pelvic Floor Exercises (Kegels)
Strengthening your pelvic floor is key. Aim for slow, controlled contractions (hold 5–10 seconds) and quick pulses, 10–15 reps, 2–3 times daily. Consistency is crucial. - Bladder Training
Gradually increasing the time between bathroom visits can help your bladder adapt and strengthen control. - Modify High-Impact Workouts
Temporarily swapping jumps or sprints for lower-impact alternatives (like shadowboxing, rowing, or cycling) can reduce stress while you rebuild strength. - Proper Hydration and Nutrition
Avoid excessive caffeine or artificial sweeteners, which can irritate the bladder. Stay hydrated dehydration can actually worsen leakage. - Consider Professional Support
A women’s health physiotherapist can assess your pelvic floor, provide tailored exercises, and track progress safely. - Specialised Sports Gear
High-absorbency athletic underwear or discreet pelvic floor support garments can provide confidence during training and competitions.
Breaking the Stigma
Urinary incontinence is common and nothing to be embarrassed about. Many elite athletes experience it, yet it’s rarely discussed. By addressing it openly, we empower women to train harder, feel stronger, and stay in control.
At NK Boxing, we incorporate pelvic floor awareness into our fitness programs, helping female athletes improve strength, performance, and overall well-being without fear or discomfort.