How Do I Stop Leaking Urine When I Exercise?
Leaking urine during exercise is caused by pelvic floor dysfunction, which includes weakness, tension, poor coordination, and breathing mechanics that prevent the core from managing pressure effectively. Understanding the root cause is more effective than planning around the symptom.
The pelvic floor is a group of muscles at the base of the pelvis responsible for bladder and bowel control, organ support, and sexual function. When core pressurization breaks down due to breath holding or overloading, the pelvic floor cannot withstand the demands placed on it during activity.
Pelvic floor physical therapy addresses these issues through individualized assessment and treatment. Simple habit changes, including correcting bathroom posture and stopping just-in-case peeing, can also make a meaningful difference over time.
If you have ever leaked while at the gym, during your favorite group fitness class, or running, you know how frustrating it can be!
Always worried about packing a panty liner or extra pair of clothes, and if other people can smell the urine? There are other ways to address the root cause of the leaking rather than planning for the aftermath!
You can see a pelvic floor PT like me!
In this blog I am going to tell you everything you need to know if you are experiencing leaking while exercising.
What Causes Urine Leakage During Exercise
Leaking urine while exercising can be caused by pelvic floor dysfunction. Pelvic floor dysfunction is an umbrella term for different diagnoses and symptoms that happen at the pelvic floor.
Pelvic floor weakness, tension, poor coordination, and faulty breathing mechanics are some types of pelvic floor dysfunction that can lead to leaking during exercise.
What Is Stress Urinary Incontinence
There are multiple types of incontinence including stress, urgency, mixed, and functional. Stress urinary incontinence is a type of leaking that is triggered by increased pressure or load.
This means that the pelvic floor does not have the strength and/or endurance to withstand the load it is given.
Increased stress is placed on the pelvic floor when we don’t have optimal breathing mechanics we lose pressurization of the core.
Common Triggers During Workouts
Pressurization of the core allows for load to be distributed evenly among all parts- remember that the core has a top (the diaphragm), bottom (the pelvic floor), and sides (multiple layers of abdominal and low back muscles) like a cylinder.
Triggers that can cause the core to lose pressurization are holding your breath while exercising, or doing higher level exercises than your core can manage causing your body to compensate.
Pelvic Floor Muscles Explained
The pelvic floor is a group of muscles at the bottom of your pelvis that are responsible for bowel and bladder function, support for your organs, and sexual function.
The most superficial layer gives you sphincter control for bowel and bladder function, and the deeper layer provides lift and support to the core and organs. The pelvic floor muscles must lengthen (think relax) in order to go to the bathroom, and shorten (think contract) to keep you from leaking and give you support with daily tasks and activity.
Your pelvic floor contraction and elongation also gives you the ability to orgasm!
How to Do Kegels Correctly
It is a common myth that doing keels will solve all of your pelvic floor issues! But there is a time and a place for kegels if you perform them correctly.
To do a proper kegel, focus on feeling your pelvic floor lengthen and open as you inhale- like your vagina is a flower blooming open.
And on the exhale gently squeeze and lift your pelvic floor- like your vagina is picking up a blueberry without squishing it.
When to See a Pelvic Floor Specialist
I really believe that everyone should at least go to a pelvic floor PT once to better understand their body! But you should definitely seek out pelvic floor PT if you are experiencing any escaped urine when you are not on the toilet.
Just because leaking is common in women who are lifting heavy, have had a baby, or when they are in a laughing fit with their friends, does NOT mean you have to live with it!
There are so many ways that your symptoms can be improved!
Lifestyle Changes That Help
A lot of pelvic floor issues surrounding leaking can be improved with habit changes.
Two common bladder hygiene tips that I teach all of my pelvic floor clients are:
Don’t hover over the toilet to go to the bathroom. When we go to the bathroom our pelvic floor needs to relax to let everything out.
If we are in a squatted position then our pelvic floor is contracted to give us stability and support to hold that position. That causes pee to have to be pushed out and that can teach the pelvic floor that it is okay for stuff to come out when it is contracted.
Pushing against those tensed pelvic floor muscles can also weaken them over time.
Stop just-in-case peeing.
This is when you go to the bathroom just because you are leaving the house, or because you see one when you are out and about even though you never had the urge to pee.
When you just-in-case pee you are training the bladder to empty before it gets to the first threshold of filling, causing it to lower its threshold.
So you are increasing your risk of developing urgency.
Of course there are always exceptions to the rule.
If there is a really gross port-a-potty at a concert then by all means go ahead and hover. But shouldn’t be a regular occurrence.
And as far as the exceptions for just-in-case peeing. You should always pee after intercourse and long trips when you don’t know when your next opportunity to go will be- but again it's not the norm!
Best Exercises for Pelvic Floor Strength
The first place I start for pelvic floor strengthening is diaphragmatic breathing, and learning how to move with your breath. Once you have mastered that, any exercise can be a pelvic floor exercise!
So I don’t have a strict list of exercises that everyone should do- just learn how to breathe!
I wrote a blog about breathing mechanics, check it out here.
Where to Find Pelvic Floor PT if You Want to Stop Leaking When You Exercise
If you are local to the Lakes Region of New Hampshire and need help with incontinence, book a discovery call with me to get started!
I would love to be a part of your pelvic health journey.
My office is conveniently located in downtown Meredith, and I offer individualized pelvic therapy for women who are looking for a trauma-informed, gentle, and caring approach.
To get started, feel free to book online. If you have questions before you begin, feel free to contact me or book your free discovery call.
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Disclaimer: The information provided on this blog is intended for general wellness education purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physical therapist, physician, or other qualified health provider with any questions you may have regarding a medical condition.