Saddle, trainers or swimsuit: bladder-friendly exercise

Exercise is one of the best things you can do for your whole body, bladder included. Sport also brings its own little challenges: pressure from a saddle, damp kit, busy changing rooms, long sessions far from a loo. None of them is a reason to stop. Each one has a simple fix.

For seasonal triggers such as cold-water swims or summer sweat, see the short overview in our seasonal guide.

Can cycling irritate the bladder?

Cycling is brilliant, whether it is the daily commute or a Sunday club ride. But the saddle puts steady pressure on the soft tissue around the urethra, and with friction and sweat on top, some women notice irritation after long rides.

• Choose a women’s saddle, often wider at the back with a cut-out or channel, and have the height and tilt checked.
• Wear padded cycling shorts without knickers. The pad is designed to sit against the skin, while underwear seams rub and hold on to sweat.
• Change out of them straight after the ride and wash them after every use.
• Stand on the pedals for a few seconds every ten minutes or so to ease the pressure.
• Pick an unperfumed chamois cream if you use one.
• Commuting by bike? Keep a change of underwear at work and a bottle on the bike.

Leaking when running or jumping: is it normal?

A small leak on a run, a jump or a big laugh is very common, especially after having children and around menopause. It is usually linked to the pelvic floor, the hammock of muscles that supports the bladder. Common does not mean you have to put up with it.

Regular pelvic floor exercises are the first step most professionals suggest; the full routine is in our article on overactive bladder and Kegels. A pelvic health physiotherapist can check your technique, and your GP can refer you.

• Go to the loo before you start, but not every ten minutes “just in case”.
• Dark leggings or shorts and a thin liner are fine if leaks make you anxious.
• Plan longer runs as loops past toilets, and at parkrun join the queue early.

Swimming and the gym: change, shower, dry

Swimming lengths is excellent exercise, and what you do afterwards matters most. Shower, change into dry underwear and do not sit in the café in a damp swimsuit. The gym is the same story with sweat: damp leggings are best changed before you run errands.

• Bring your own towel and flip-flops for shared changing rooms.
• Pack a clean pair of cotton knickers in your gym bag.
• Wash sports kit after every session.

What should I drink before, during and after training?

Thirst is not a perfect guide, especially in cold weather or in air-conditioned gyms. Judge by how much you sweat, not by the temperature outside.

What does a bladder-friendly training day look like?

1. MorningA glass of water on waking, a loo stop before you leave and a kit bag with spare underwear.
2. TrainingA bottle within reach and a short toilet break mid-session if you need one. No holding on.
3. Straight afterShower, dry clothes, a glass of water and a snack.
4. Lunch and dinnerIf you follow a supplement routine, two capsules before lunch and one before dinner, each with water.

Products readers choose in the UK

Sport habits come first. Many active readers add a simple supplement routine on top, and Cystobact is our editors’ choice for UK readers: D-mannose, cranberry extract 4:1, strawberry-tree leaf and citrus bioflavonoids in small capsules.

It slots into a training day without fuss: two capsules before lunch and one before dinner, with water that also counts towards your recovery. The compact bottle fits a gym bag or a bike pannier. See the ingredients or the price page.

Frequently asked questions