How Paralympians Manage Incontinence During Training - And How You Can Too!
The road to Paralympic success is paved with dedication, resilience and even some adversity. Paralympic athletes push their bodies to the limit, tirelessly training for peak performance to make the cut and aim to earn a medal.
For some athletes, other physical health conditions, like incontinence, can add an extra challenge to the process.
But it’s important to note that incontinence doesn't have to be a barrier to success. Many Paralympic competitors have strategies in place to manage incontinence effectively. Here’s how…
Sweat, Dedication and Determination: Training With Incontinence
Studies suggest that a significant number of athletes doing high-impact sports, regardless of ability, experience some form of incontinence [1].
Different types of incontinence, like stress urinary incontinence (SUI) or urge incontinence, can be triggered by intense movements or pressure put on the pelvic floor. You can imagine the challenges this can pose on not just athletes, but the every day person.
But that doesn’t mean it can’t be effectively managed (or even treated in some cases!) so you can achieve your goals and live your best life. We’re going to tell you how, so keep reading!
Choosing the Right Incontinence Product for Training and Daily Life
Selecting the right incontinence product for training is key. Here are some factors to consider:
1. Activity Level
Choose a product that can handle the demands of your daily routine. Opt for high-absorption options for workouts or products specifically designed for active lifestyles if that suits your day-to-day.
2. Leak Protection
Consider the level of your incontinence and choose a product that offers reliable leak protection.
Understand that some aids, like pads and guards, are better for lighter leaks, while pants and slips are better for heavier leaks or full voids.
3. Comfort and Fit
You should always be comfortable while managing your incontinence, whether you’re training for the paralympics or simply heading out to the shops!
Opt for aids designed to be breathable, lightweight and odour-neutralising (like our popular Dailee range), that offer a secure yet comfortable fit for optimal mobility.
4. Discretion
Look for products that are discreet and will stay in place during movement and exercise. Consider features like contoured shapes and leak-proof guards for added confidence.
Our range of Dailee pants and slips covers all moderate to high levels of incontinence. With their trademark 3-channel absorption and flash-dry technology, plus leg guards for added protection, these incontinence aids will keep you dry and comfortable, without bulk!
Planning and Preparation: Optimising Incontinence Management for Training
Beyond choosing the right products, there are strategies to optimise your incontinence management during daily life and workouts or training.
Schedule Bathroom Breaks
Plan your training sessions and activities around predictable bathroom breaks. Aim for consistency and adjust your schedule based on your individual needs.
Double Voiding
After you feel like you’ve finished voiding your bladder, try to empty it again soon after to minimise the risk of leaks.
Pelvic Floor Muscle Exercises
Strengthening your pelvic floor muscles can improve bladder control. If you’re interested in this, check out our Pelvic Floor Series with pelvic physiotherapist, Winnie Wu!
Hydration
While you need to stay hydrated during daily life and exercise, be mindful of your fluid intake. Excessive fluid intake can exacerbate incontinence symptoms.
Dietary Adjustments
Certain foods and drinks can irritate the bladder and trigger leaks. These things can include alcohol, sugar, fizzy drinks and spicy foods. Try to limit these where possible.
Extra Resources to Help You
Incontinence management is a journey, not a destination. Be patient with yourself, celebrate your progress, and don't hesitate to seek help from professionals or support groups.
Some helpful starting points for incontinence resources and support include:
By embracing a proactive approach, adopting helpful management strategies and leaning on guidance from health professionals, you can train and live with confidence and achieve your goals. Incontinence doesn't define you or limit your potential.
Let the Paralympics be a beacon of inspiration, proving that you can achieve your goals with dedication, support, and a positive mindset.
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About the Author: Gabrielle Pamandanan
With over four years of experience creating engaging health and lifestyle articles and social media designs. Gabrielle is passionate about connecting audiences with meaningful content. Gabrielle aims to create a safe, inclusive and educational space for ConfidenceClub's community through each article she crafts.