Drips? Leaks? Trickles?

After five months on the sidelines, there is nothing like that first post partum ski. Elated, you shred down your inaugural line, snow billowing around you in a celestial state of mind… until you hit an enormous death cookie. Your knees fly up towards your chest. Your bladder, shocked by the sheer compressive force, simply opts to let go. Your knees hurtle still higher, towards your chin now; and the only thing separating a passing snowboarder from an ear full of breast milk is your very chic GORE-TEX®. You are utterly soaked - but you stick it.

“Geez you’re skiing well!” remarks your friend.

“Why thank you.” is the appropriate response.

There are many things that come along with pregnancy and motherhood that we expect and just accept: back and leg pain, heartburn, nausea, water retention, and constipation are among the many. We are moms, we are warriors and we are machines - bring it on. But one of the most common and least talked about issues is pre and post-natal urinary incontinence (the involuntary leakage of urine). Millions -yes- millions of women in North America experience some kind of incontinence issue. While it is common both before and after delivery, women with chronic incontinence may be too embarrassed to talk about it - even with their own family doctor. It is important to maintain a sense of humour - how many times have you heard your mother say, "Oh my goodness, I was laughing so hard I just peed my pants!" – but for some new mothers it’s no laughing matter. Take heart, incontinence is a preventable and treatable problem, and no one should feel shame because of it.

There are several different types of incontinence, of which the most prevalent two are stress incontinence and urge incontinence. Stress incontinence occurs when the pelvic floor muscles are weak and do not provide enough support for the bladder. Sometimes if you laugh, sneeze, cough, jump, or lift something heavy you can experience small amounts of leakage. This is the most common type of incontinence, and the easiest to treat. Urge incontinence involves a sudden uncontrollable urge to urinate and is accompanied by larger amounts of urine leakage at unexpected times.

Now here's the good news: You can treat incontinence yourself!

If you are experiencing urgency incontinence, it is recommended to avoid carbonated drinks, caffeine, such as coffee and chocolate, citrus and cigarettes. The most effective way to prevent and treat both types of incontinence is Kegels, or pelvic floor exercises. Now that sounds familiar. Didn't we read about it in every pregnancy book, hear about it in our prenatal classes, get naggingly reminded by our own doctors and/or midwives? Every pregnant woman is told to do Kegels, but many do not understand just how important they are, and more so do not know how to do them properly.

Studies show that more than 30% of women do not contract their pelvic floor muscles correctly. A common method women use to detect these muscles is by trying to stop the flow of urine. However, many women mistakenly contract their thigh, abdominal, or anal muscles, which do not help reduce leakage problems nor target the pelvic floor.

If pelvic floor muscles are already weak, it may be difficult to perform Kegels correctly. You may need assistance. If you think that you may not be doing it correctly, or are continuing to experience incontinence after pregnancy, you should see your doctor or a physical therapist. Women's health care has come a long way, and physical therapists are now able to treat incontinence issues for those that are not successful with Kegels alone.
The bottom line is: Do It! If Kegels are practiced early in pregnancy or even prior to pregnancy, they can assist with incontinence issues. You can do them anytime and anywhere! (I am doing them as I write this article!)

If you are experiencing any type of incontinence you should discuss this with your doctor. There may be other medical reasons for causing it.

Don't let incontinence affect your lifestyle any longer than it has to. It’s not a lost cause - just another part of motherhood that many of us experience. It needn’t in itself be a new addition to the family.

For additional resources, visit www.DrDonnica.com and BabyFit.com to get tips and techniques from experts and women like you.