Confidence
Confidence is a 6 step exercise program designed to eliminate or reduce urinary stress incontinence by strengthening the muscles of the pelvic floor. This program will have you walking or running with Confidence!
Developed by Physical Therapists Amy Hill (Women's Health Specialist) and Bryan Whitesides (author of The Injured Runner)
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- 28% of elite female runners experience urinary incontinence.
- 30% of new mothers experience stress incontinence.
- 10% of active women experience stress incontinence.
- Up to 80% of women participating in a pelvic floor training program are able to eliminate or significantly reduce incontinence.
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What is Urinary Incontinence?
Urinary incontinence (UI) is the involuntary leaking of urine. The National Association for Continence reports that 25 million Americans experience occasional or chronic urinary incontinence (UI). UI can range from an occasional inconvenience to overwhelming fear of physical activity. On an internet forum for runners, a high school cross-country runner recently posted a concern about leaking when she raced. The replies were supportive, echoing how common UI is and suggesting the use of dark shorts and pads. While these responses were heartfelt, they fail to address the cause.
Types of Incontinence
Stress incontinence is when urine leaks because of sudden pressure in your abdomen, such as when you cough, sneeze, laugh, lift or exercise. Stress incontinence is often related to weak pelvic muscles, especially following childbirth. According to a recent study, 30% of new mothers experience stress incontinence. Most women can completely eliminate or substantially reduce stress incontinence through a pelvic base training program.
Urge incontinence is when the need to urinate comes on too fast - before you can get to a toilet. Your body may only give you a warning of a few seconds to minutes before you urinate. This condition requires a treatment approach called bladder training. You can find more information on urge incontinence and bladder training by contacting the Section on Women’s Health at the American Physical Therapy Association (800.999.2782) or visit http://www.womenshealthapta.org/.
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Research indicates that up to 80% of women who perform a pelvic base training program are able to eliminate or significantly reduce urinary incontinence.
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What is the Pelvic Base?
A cluster of twelve muscles called the pelvic floor muscles support your abdominal organs. These muscles function much like a hammock – in that they support your abdominal organs and have openings for your urethra, vagina and anus. The bladder (holds urine) is suspended in the center of the pelvic floor with the urethra (tube that urine passes through) coursing through the hammock.
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Why the leak?
At the base of your bladder, where the urethra begins, is a sphincter or muscular ring. When the sphincter tightens, the urethra closes and urine flow is blocked. Weakness of the pelvic base affects how well this sphincter works. When you run, everything in your body moves up and down about two inches including your bladder as it rests in the muscular hammock. Now, consider that an average runner takes 2000 steps per mile. That’s a lot of jostling! Fortunately, a specific training program for the pelvic base can dramatically improve and even eliminate the leak.
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Beyond Kegels
Dr. Arnold Kegel first described exercises for the pelvic floor musculature in the medical literature of 1948. These exercises are by no means new; Taoist of ancient China described similar exercises several centuries prior. Unfortunately, without specific / detailed instruction many women fail to truly contract the pelvic floor muscles and end up compensating with other muscles. Researchers estimate that 30 to 50% of women cannot contract their pelvic floor muscles or contract them incorrectly. Over zealous or improperly performed exercise can actually make the situation worse. Confidence is the program that coaches you to success. You will learn proper pelvic floor technique and follow a six step program to make your training specific to running or walking. We are confident that you will find this program to be the most comprehensive and successful program for athletic women available.
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For years, the primary emphasis in treating stress incontinence has been the use of pads, frequent bathroom stops, medication and even surgery. While these are are occasionally necessary, there is more, much more! |
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Six steps to running or walking with confidence.
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Complete Pelvic Base training program.
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Illustrated with pictures of each exercise.
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Charts to track your progress.
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Tips and cautions help you along the way.
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Order your eBook Today! |
Only $9.95 |
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TABLE OF CONTENTS
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Step 1. The Foundation - Learning to contract the pelvic base muscles.
Step 2. Tortoise and the Hare - Endurance and Quick Flicks.
Step 3. Transition - Adding core training.
Step 4. Base Camp - Functional position.
Step 5. High Altitude - Functional activity.
Step 6. Off ‘n Running - Putting it all together for confident running or walking.
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"Confidence presents the most comprehensive Pelvic Base training program available for runners and walkers to conquer urinary stress incontinence and Stop the Leak!"
SPECIFICITY: The exercises presented in Confidence will teach you the specific techniques to strengthen the pelvic base muscles. Additionally, this program specificly trains you to be able to run or walk with confidence - the missing link in most pelvic floor instruction.
CORE STABILITY: Your trunk is the control center for your lower body. Core stability should be the foundation of all sport as well as pelvic base training. Confidence emphasizes principles of core training to bring you optimal results.
STRENGTH: Recent research has shown that pelvic base strengthening can dramatically improve urinary stress incontinence.
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Thank You! |
"So many of my friends have complained about leaking when they run - especially the Moms. This program is tremendous and just what we have been looking for. The instructions are clear and the pictures really help, especially in Phase 1 when you are learning to tighten just the pelvic floor muscles. I had heard about Kegels before and even had a doctor tell me I should do them but this program put it all together and gave me the specifics. I'm also kind of chart person and found the charts to be helpful in guiding my progress."
Angela Locke - Peoria, IL |
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