PHILIPPA’S TOP TIPS ON CYCLING & INCONTINENCE

How to protect yourself while enjoying the activity you love

Cycling is a popular activity, not just on the commute, but spin classes or Peloton at home.

It is known that intense cycling can lead to issues in the urinary and genital organs, in both men and women. Although the reason is not known, a study showed an increased rate of prostate cancer in men who cycled more than eight hours a week. This may be related to the saddle putting pressure on the perineum, the area between the testicles and anus, which may then irritate the anus.

In female triathletes, who cycle as part of their sport, a study of over 300 triathletes showed that one in three suffered from urinary incontinence and pelvic pain. Female cyclists also report an increased rate of urinary tract infections and decreased sensation in the vulva.

Unlike men, who can move their genitals out of the way on the saddle, women cannot, meaning there is pressure from the saddle onto the genitals.

As you lean forward on the handle bars you will also engage your pelvic floor muscles, but if these are weak then stress incontinence can occur. On the other hand, if the pelvic floor is overworked, it can put pressure on the bladder and lead to urgency and incontinence.

To protect yourself, be sure to have your saddle and handlebars adjusted professionally at a bike shop to ensure they are comfortable.

There are some saddles available which may suit the anatomy of the vulva better than others.

Padding cycling shorts can be useful, these are worn without knickers to prevent your knickers bunching/twisting and worsening the situation.

Use an anti-chafing cream if chafing is an issue.

Also, standing up every ten minutes or so helps take the pressure off your perineum. This is likely to happen naturally if you are on the road, stopping at traffic lights, but if you are on a stationary bike remember to stand up now and then.