When Number 2 becomes your number 1 problem: Incontinence while Nordic walking

Has your body ambushed you when you're too far away from a restroom but too close to civilization to improvise? It's not fun, is it? If you've never had that uncomfortable and panicking experience when Nordic walking, you will.

 

This may not seem like the most delicate topic, but it certainly is very important. As exercise gets more vigorous, the risk of incontinence increases, and we don't want you to limit your exercise just because of fear of accidents.

 

You're not alone. Incontinence during physical activity is more common than we realize. It's quite common among competitive athletes, and certain types plague female athletes.

 

Here is some information to help you.

• One website described 6 types of urinary incontinence, which seems to be a common problem.
• The Mayo Clinic said such problems were common and suggested ways to deal with it.
• WebMD suggested some strategies.
• The National Association for Continence described what was involved in managing incontinence.

 

Here a couple of more ideas for saving your walks (these are for those who don't have a medical condition that must be treated):

• If you walk in the morning after getting up, keep your evening meal light.
• Do some vigorous core exercises first and give yourself some time to recover from the exercises. In fact, incorporating pelvic floor strengthening exercises for women and men during your warm up could be a wise decision.

Eat more of these to fight cognitive decline

A study showed that "scientists have narrowed down the four most important food groups for stopping cognitive decline with age."

Bottom line: "...those who consumed less fruits, vegetables, nuts, and pulses (beans, lentils, and peas), were more likely to experience cognitive decline."

Points: 

• "Your berries, avocado, black beans, and nut butters all serve a purpose in strengthening the power of your brain."
• "...the omega-3s found in walnuts have been found to boost memory and cognitive skills."
• "blueberries specifically have been found to increase activity in the brain’s memory center."

Bouncers belong in the night club, not in Nordic walking

Do one or both of your poles seem to drag, bounce, or skip when you plant them in the ground to start your backswing?

 

Some Nordic walkers say their poles tend to drag. Bouncing is another way people might describe it For me, it feels like it skips across the ground when I plant the pole in the ground. It makes me think of a rock skipping across the water when I throw it at a flat angle. I also noticed it only happens with my right arm. The pole on my left hand plants solidly and does not skip.

 

How to fix the issue? Suzanne Nottingham and Alexandra Jurasin suggest this drill in their book, Nordic Walking for Total Fitness: Your Path to a Lean, Strong, and Fit Physique:

• "Before worrying about that drag/bounce/skip, focus on the big lessons of posture, pace, hip/spine rotation, and a full arm swing."
• "To engage the tip for fitness, deliberately increase grip pressure, starting at the forefinger and thumb." [Leroy's comment: Do this at the top of the front swing. Until then, your grip should be very relaxed because your gloves are controlling the poles for you as you bring your arm forward]
• "Cup the bottom of the handle lightly to facilitate a smooth passive release. Too much grip pressure locks your upper body."
• "Receive the terrain with the contour of the rubber tip, rather than slapping it or planting the tip dramatically. There is no lifting, rather only an arm swing that effortlessly carries the tips."
• "When you feel the tip make contact, delay the swing of your opposite leg until after you've intentionally pushed diagonally into the tip. You should feel the rotation of the spine and pelvis. Relish in the way propels you forward!" [Leroy's note: This is referring bringing the trailing leg forward. Start your backswing before stepping forward with the trailing leg].
• "Prepare yourself to step farther forward as propulsion begins."
• Another way the book describes to check yourself:
• "When you initiate the forward arm swing with a bent elbow, your hand and arm may not move far enough forward to grip the ground with the contour of the rubber tip."
• "It also happens when there is no grip strength at all. A little bit of grip strength as with cupping helps guide the poles to the sweet spot of the rubber tip, therefore eliminating the bounce."
• "Use long levers [let your arms be more straight than bent] to more effectively make contact with the ground."
• "Sometimes the tips bounce with a long lever technique too. This is the sign of someone who simply has not had enough practice, usually because the arms do not swing far enough forward."

 

When I increase my arm swing and pace, I can reduce that bounce. I have also found that adjusting the length a little bit could eliminate that bounce.

 

If you want to discuss further, contact me, and I'll be happy to coordinate a Zoom call.

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