How To Have A Pain-Free and Bladder Leakage-Free Disneyland / Disney World Trip!

Dec 11

HI FRIEND,

I am writing to you live from the Disney Californian Hotel in Anaheim, CA! I just finished a magical trip including a 1/2 day at Downtown Disney, two 16 hour park hopping days, and another 1/2 day at Downtown Disney.

This is my third trip here and I really feel like I have the hang of navigating the park, knowing the in’s and outs, and making it such a great experience for those that come with me. We went on 30 rides, with many repeats of Soarin’, Pirates, Mickey’s Runaway, and Small World Holiday (of course).

I went on this trip thinking about how our body is SO affected by the Disney experience, including the drastic change of milage we put on during our trips compared to the average day (It was at least 18+ miles a day!) and the crazy awesome food that we normally wouldn’t eat or drink!

That brings me to my next point- I thought about how well my body did on the trip to support my Disney trip goals (rides!) But sadly, I’ve see how pain and discomfort negatively affected those who I’ve been to Disney with’s trip!

TIPS FOR HAVING A PAIN-FREE AND LEAK-FREE DISNEY TRIP

The correct footwear/ socks
1. This is SO important. A) You need a shoe with a natural, foot shaped toe box. B) Don’t wear new shoes. C) In this case, if you are new to wearing barefoot shoes (which I always recommend these/ this is what I wear to Disney) and your foot/ arch isn’t very used to it/ strong yet, your feet may be happier in a shoe such as an Altra! This has the nice wider toe box, but has a lot of padding on the bottom so you’re not touching the ground!
2. Bring thicker socks so thin ones don’t rub
3. Buy and bring your toe splays! (my favorite to use before bed!)
Understanding your bladder triggers and irritants
1. Coffee- so many good and fun ones to try at Disney, but if you have bladder leakage maybe it’s best to not have 2-3 / day!
2. Ensuring you have water and a meal before you have the Starbucks or Joffrey’s!
3. Disneyland currently has their Food Festival going on which includes a lot of spicy options- it may be best for you to avoid those!
4. Alcohol, we know this is a bladder irritant, so if you’re in DCA or Epcot drinking around the world- be cautious if you have urge incontinence
5. Soda and sparkling drinks- also irritants because of their low pH levels! Avoid multiple in the same day if needed!
Braces/ Supports/ Bags
1. If you get knee pain with squatting and stairs, consider wearing a supportive knee sleeve
2. If you get low back pain with long periods of standing, consider wearing a support during the trip or bringing an essential oil roller that gives you the same effect as icy-hot!
3. If you’re pregnant, consider wearing a belly support band or K-taping your bump for extra support!
4. The bag you’re wearing all day can contribute greatly to any mid back or low back pain, I would not encourage a cross body bag for this trip but instead a backpack with adjustable straps. (AKA not a loungefly, sorry!)
Prepping your body for the trip!
1. Consider getting a walking pad if you’re in a colder climate that doesn’t allow training up some mileage during the time of your trip, or of course a treadmill at the gym!
2. Box Step ups exercise!
  1. There are a lot of attractions and places in Disney that you will run into that have stairs, of course there is always accessible routes, but if you have pain with stairs this would be a great one to practice.
3. Learn lymphatic drainage massage so you can decrease the swelling in your legs and feet before bed!
  1. my favorite is also putting my feet up the wall and laying on my back!
4. Address your pelvic floor dysfunction NOW!
  1. If you get an urge to pee and you have to go right away, or you’ll pee your pants- get this addressed before your trip!
  2. If you have bladder leakage with sneezing, coughing, laughing/yelling, jumping, running, or squatting- you may be surprised how this is the same type of bladder that would affect you on attractions, rides, and coasters! (Stay tuned for more content on this)
  3. If you are newly postpartum and have a Disney trip planned, consider getting a really awesome front or back carrier or wrap. Practice wearing it/ your baby for long periods of time prior to the tirp.

I would love to invite you to my course ⁠Stop Peeing Your Pants , where you can get rid of these problems all together, and become leak-free in 90 days or less! We shouldn’t have an issue with holding our bladder and there is always a deeper cause. I lead you through all of this, the education, the video workouts/ form, and have a plan on a calendar, a 1:1 session with me, private facebook group for Q & A’s! Check out both tier options below!

Become leak-free in 90 days or less!

Work with me in person, mobile physical therapy (in your home) local to Phoenix Metro