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How to Stop Urinary Leakage During Exercise


If you’ve ever experienced urinary leakage during exercise, you’re not alone. This is a common issue that many people, especially women, face. Known as stress urinary incontinence, it can happen when activities like running, jumping, or lifting weights put pressure on your bladder. While it is common, it’s not something you have to live with! Let’s explore why it happens and what you can do to address it.


Why Does Urinary Leakage Happen During Exercise?


Urinary leakage during exercise is often a sign that the pelvic floor muscles aren’t functioning optimally. Your pelvic floor is a group of muscles and connective tissues that support your bladder, uterus, and other pelvic organs. These muscles help control urination, but they can weaken due to factors like pregnancy, childbirth, aging, or high-impact activities.

When the pelvic floor is weakened, it may struggle to handle the increased pressure that occurs during physical activity. This can lead to leakage, especially during movements that involve jumping, running, or sudden changes in direction.


If You Have Stress Urinary Incontinence

If you have stress urinary incontinence — aka you pee a little (or a lot) when you sneeze, cough, jump, or otherwise experience an increase in pressure inside your abdomen — you know that even small leaks can be a big deal. Stress incontinence impacts everything from your social life and sexual health to your mood and productivity at work. That's why it's better to treat leaks sooner, rather than later.

Exercise has huge benefits for our health and well-being. It can be frustrating when leakage occurs with exercise or other types of physical exertion. Pelvic floor muscles play an important role in continence. Learning to control the downward pressure and improve the function of the pelvic floor muscles can help to balance this equation and avoid leaks during exercise.


In addition to pelvic floor strength matching your exercise intensity, here are some tips that can help:

  1. Posture Matters Our posture and alignment are crucial to how our core engages during workouts. Think about your posture as three separate points on your skeleton: head, ribcage, pelvis. Try to stack your ribcage over your pelvis and imagine growing tall during your workout. See how it feels to contract your pelvic floor in this position. If it feels easier, this type of alignment may help your pelvic floor keep you dry during exercise.

  2. Breathe Properly Holding your breath during strenuous activity may increase pressure and make symptoms worse. Focus on exhaling during the most challenging part of the movement—for example, exhale as you lift a weight or rise from a squat. This helps reduce pressure on your pelvic floor.

  3. Use "The Knack" If you have stress urinary incontinence, you’ve likely lost some pelvic floor muscle coordination. "The Knack" is a technique where you contract your pelvic floor muscles just before and during activities that typically cause leakage, like coughing, sneezing, or jumping. By consciously practicing the timing of these contractions, you can help reduce leakage.

  4. Decrease the Load If you always leak on your fifth squat, back off to four to minimize symptoms. Once that works consistently, make sure you're using the other strategies mentioned here, and build back up to five. Repeat this process as you move up to six, seven, eight, and so on. Gradual progression can help improve your pelvic floor endurance.

  5. Strengthen Your Pelvic Floor with Kegel Exercises Kegels are a great starting point for strengthening your pelvic floor. To perform a Kegel, imagine stopping the flow of urine midstream. Hold this contraction for a few seconds, then release. Aim for 10-15 repetitions, several times a day. Consistency is key, but be sure to avoid overdoing it, as overly tight pelvic floor muscles can also cause issues.

    Inhale and Expand Rib Cage
    Inhale and Expand Rib Cage
    Exhale and Engage Pelvic Floor Muscles
    Exhale and Engage Pelvic Floor Muscles
  6. Incorporate Core-Strengthening Exercises Your pelvic floor doesn’t work alone—it’s part of your core. Exercises that engage your deep core muscles, like bridges, bird dogs, and modified planks, can help improve overall stability and support for your pelvic floor. Be mindful to breathe properly and avoid straining during these movements.



  7. Consider Low-Impact Activities If high-impact exercises like running or jumping exacerbate leakage, try switching to lower-impact activities temporarily. Swimming, cycling, or using an elliptical can help you stay active while reducing strain on your pelvic floor.

  8. Visit a Pelvic Floor Physical Therapist A pelvic floor physical therapist can assess your specific needs and create a tailored program to address the root cause of your leakage. They can also teach you proper techniques and help you make modifications to your exercise routine.





Takeaway

Urinary leakage during exercise can be frustrating, but it’s important to remember that it’s treatable. By strengthening your pelvic floor, practicing proper breathing, and seeking professional guidance, you can regain control and enjoy exercise without worry.

If you’re ready to take the first step, our Body Reboot package is specifically designed for women who may be experiencing symptoms but aren’t sure where to start. Through a personalized assessment and focused sessions, we’ll help you reconnect with your body, strengthen essential muscles, and address any lingering issues with care and expertise. Let’s get you back to feeling strong, balanced, and fully supported. Give us a call or text 305-918-2631 to get started!

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