Episode description
Episode description
This week we’re talking about one embarrassing and annoying — and common but NOT NORMAL — side effect of childbirth: Peeing in your pants.
In this episode, sports scientist and semi-pro athlete Patricia Siegel walks us through:
* ⚠️ pelvic floor dysfunction
* 🏆 her battle with urinary incontinence as a mom and runner
The Taboo
PEEING YOUR PANTS IS EMBARRASSING. Or, at least, that’s the stigma we carry with us, which is wild because urinary incontinence and pelvic floor dysfunction are so common.
Pelvic floor dysfunction is when the muscles in your pelvic floor — which support your bladder, uterus, and rectum and help control peeing, pooping, and even sex — aren’t working the way they should.
There are two common — and opposing — forms of pelvic floor dysfunction that can cause urinary incontinence, and both are treatable:
* Weak pelvic floor muscles. Your muscles don’t contract like they should.
* Too-tight (hypertonic) pelvic floor muscles. Your muscles are constantly rigid and don’t have enough “give” to control your bladder correctly.
Links + Resources
* Patricia in Strong Fitness Magazine
* Trader Joe’s Jojoba Lemongrass Almond Oil
The Guest
* Follow Patricia — @thefitpelvicfloor — on Instagram here
Key Takeaways
✅ Peeing yourself is common but NOT normal.
Bladder leaks after childbirth, menopause, or high-impact exercise are not something you just have to live with.
Incontinence is a sign of pelvic floor dysfunction and can be treated at any age.
✅ Kegels are not always the answer.
Some women have muscles that are too tight, and kegels can make symptoms worse.
If you have pain during sex, trouble emptying your bladder, or pelvic tension, you may need relaxation, not just strengthening.
→ Look out for an upcoming podcast episode on painful sex with pelvic therapist Rachel Gelman!
✅ You don’t have to stop exercising.
Running, walking, and strength training can support pelvic floor recovery. You don’t have to stop doing the things you love and that make you feel like you!
The key is knowing your symptoms, using the right kind of rehab, and making small adjustments to train your pelvic floor the right way.
Time Stamps
* 03:04 - What is the pelvic floor?
* 12:36 - Why normalizing pelvic floor dysfunction (PFD) can be harmful
* 16:03 - Sexual trauma and PFD
* 19:13 - C-sections versus vaginal birth and PFD
* 25:10 - Why kegels aren’t a fix-all
* 31:46 - Too weak or too tight? Your PFD checklist
Upcoming
* 💝 S1E13 Female Friendships x Escaping Toxic Relationships with Stephanie McPhail
* 🤬 S1E14 Mom Rage with Allison Staiger
* 💉 S1E15 IVF x Nutrition with Neema Savvides
Sources
Effect of the length of the second stage of labor on pelvic floor dysfunction
Prevalence and Normalization of Stress Urinary Incontinence in Female Strength Athletes
Sexual Abuse History and Pelvic Floor Disorders in Women
Pelvic Floor Muscle Problems Mediate Sexual Problems in Young Adult Rape Victims
Pelvic Healing After Sexual Assault
Pelvic Floor Muscle Training for Treatment of Urinary Incontinence in Women
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