With *84% of women in the UK suffering from incontinence, the Welsh Rugby Union has linked up with femtech brand Elvie to bust taboos and help tackle the issue
It is hoped the unique training methods and innovation will help take the performance and well-being of its female athletes to the next level.
High impact and intensity sports such as trampolining, gymnastics and running have reported rates of incontinence up to 80%. And one study found more than half of female university rugby players (54%) experience urinary incontinence.
Taboos around pelvic floor issues and incontinence mean many women and female athletes suffer in silence, or even stop sport altogether. The Welsh Rugby Union is taking matters into its own hands by launching the new Kegel training programme.
Wales Women head physio Jo Perkins commented: “High impact and intensity sports can cause high intra-abdominal pressures, which can result in pelvic floor dysfunction, including abdominal pain and incontinence. In turn, these can affect an athlete’s ability to move effectively, generate force and ultimately perform at their best.
“The symptoms can also impact the psychological wellbeing of players, causing anxiety, fear and embarrassment. Athletes, and women more broadly, should never have to suffer in silence with the physical or emotional impact of these conditions.
“Incontinence is something we can significantly and quickly improve with specific techniques. The pelvic floor muscles are like any other muscle, they contract and relax, can be weak or tight and respond very well to strength programmes. Using a Kegel trainer can help train the coordination of our muscles, improve contractions and release, which allows recovery.”
With the Women’s Six Nations starting on 26th March, the Wales Women squad will be using the Elvie Trainer up to three times a week. Elvie supplied the whole squad with its smart Kegel trainer so players can train and strengthen pelvic floor muscles, track progress and get real time biofeedback to ensure Kegel exercises are done correctly.
Wales women captain Siwan Lillicrap, commented: “It’s really important that we are acknowledging female specific complaints such as pelvic floor strength and menstrual cycle support within our programme to allow us to train and perform at our best.”
And Wales international centre Kerin Lake, added: “As a mum, it’s invaluable that we are addressing female specific issues and integrating Kegel training with the Elvie Trainers into our programme.”
Incontinence doesn’t just affect professional athletes or people taking part in high intensity sport. According to Elvie’s survey of 2,047 women in the UK, the vast majority of women (84%) experience mild or minor incontinence, and 70 per cent of those women reported they leak at least once a week.
Two fifths of women (43%) said they believe the shame surrounding the issue stops women from seeking help. A fifth (22%) said they feel resigned to the idea that incontinence ‘is just part of day-to-day life’, and almost a third (29%) said they have no faith that doctors can do anything to help.
Tania Boler, CEO and founder of Elvie commented: “So many women tell us they avoid exercise and even laughing in public because they’re scared of leaks. That’s why we need more forward-thinking organisations and influencers to follow WRU’s lead and speak out about the issue. It’s the only way we’ll bust the taboo surrounding incontinence – a taboo which prevents women from seeking the help they need to live free from fear of leaks.”
If the WRU women’s squad have inspired you to tackle leaks, here are five top tips from Head Physio, Jo Perkins, to help strengthen your pelvic floor:
1. Become familiar with your pelvic floor, and the symptoms not to ignore such as urinary leaks, heaviness, difficulty emptying bladder and bowels, painful sex or pain inserting tampons and abdominal and pelvic pain.
2. Introduce basic pelvic floor exercises – starting in less weight bearing positions such as on your back, progressing to sitting and then standing. Inhale to prepare, exhale and lift the pelvic floor by trying to stop yourself passing wind and bring the contraction forward and up. Aim for 10 seconds holds x 10 repetition followed by 10 quick lifts on and off once a day.
3. Consider the use of a pelvic floor trainer such as the Elvie Trainer to help guide your training and progression with real time feedback straight on your phone via the Elvie app.
4. Integrate the pelvic floor contraction into high pressured movements such as contracting before a tackle, jumping or lifting a heavy weight if you are suffering from urinary leaks.
5. Seek help from a women’s health physiotherapist if any symptoms persist.
