Interstitial cystitis (IC) is a painful, chronic bladder condition which affects between 4 million and 12 million people in the United States. A combination of treatments is usually best for relieving the discomfort of interstitial cystitis. Among possible treatments for IC are physical therapy, topical medications, dietary supplements, bladder retraining, oral medications, and gentle exercise.
Exercise Important
The Interstitial Cystitis Association (ICA) states that regular exercise helps not only the health of your bladder, but will help your lungs, joints, heart and muscles as well. Good blood flow to the bladder area is important, as are strong and flexible muscles in the bladder region. If you were an active person before your diagnosis, you may find you can not return to doing some strenuous activities. But, doing some gentle exercises may be helpful.
Gentle Exercises
While there is no particular exercise routine that works for all people with IC, some people report that gentle exercise helps their IC. According to the Rush University Medical Center, exercise may help to hasten remission. Gentle exercises recommended by the ICA are pilates for IC, walking, low impact aerobics, yoga, and Tai Chi. Start exercising slowly and try different exercises to see which works best for you.
Low-Impact Aerobic Exercises
Low-impact aerobic exercises may help your IC. The ICA states that it's best to avoid motions that cause excessive stretching and heavy straining. Step classes and running are often too jarring for someone with this condition. Working out with an elliptical machine may be better. Walking is a good low impact aerobic exercise. Some people with IC find swimming helps. But, some people are sensitive to harsh disinfecting chemicals, so you may need to look for a pool that uses alternative disinfection methods.
Strengthening Exercises
When doing strengthening exercises you'll want to avoid body motions that cause heavy straining and jarring. According to the University of Miami Medical School, you may be able to reduce the number of flare-ups of your IC by strengthening your pelvic floor muscles. To do so, you can practice Kegel exercises.
How to Do Kegel Exercises
Kegel exercises will help to strengthen your pelvic floor muscles, which support your bladder. This may help to reduce any muscle spasms you experience. Mayoclinic.com states that it takes some diligence to learn to do these exercises correctly. To find the correct muscles, first insert a finger into your vagina. Now squeeze the surrounding muscles. Your pelvic floor should move upward and you should feel your vagina tighten. Now relax the muscles. You can also get the feeling for this movement by stopping your urine stream when you urinate. Don't make a habit of stopping your urine flow though. After you have emptied your bladder, tighten your pelvic floor muscles again and hold for five seconds. Relax for five seconds. MayoClinic.com suggests you work up to doing ten Kegel exercises at a time, three times a day.
References
- Interstitial Cystitis Association: Exercise and IC
- Rush University Medical Center: Interstitial Cystitis
- University of Miami Medical School Department of Urology:
- Mayo Foundation for Medical Education and Research: Interstitial Cystitis: Lifestyle and Home Remedies
- Mayo Foundation for Medical Education and Research: Kegel Exercises: A How-To Guide for Women
