Why You’re Leaking During Workouts & What You Can Do About It
Leaking during workouts is incredibly common—but it’s not something you have to accept as “just part of training.”
Whether it happens during jumping, lifting, running, or even sneezing mid-burpee, this isn’t something to ignore. The good news? It’s treatable, and it starts with understanding what your pelvic floor is (and isn’t) doing during exercise.
Why Am I Leaking During Workouts?
The pelvic floor is a sling of muscles at the base of your core that supports your bladder, bowel, and (in people with a uterus) reproductive organs. During movement, these muscles help manage pressure and control continence.
When that coordination breaks down—because of tightness, weakness, or misfiring—you may leak urine with effort, impact, or fatigue. This is often called stress urinary incontinence (SUI).
Underactive (Hypotonic) Pelvic Floor
These muscles aren’t contracting effectively. This can happen postpartum, after surgery, or if you haven’t trained these muscles specifically.
Signs:
Leaking with jumps or lifting
Weak core control
Sensation of heaviness or pressure
Overactive (Hypertonic) Pelvic Floor
Muscles that are always “on” don’t perform well. Tension reduces the ability to relax and respond to impact.
Signs:
Leaking despite doing Kegels
Pelvic pain or tension
Trouble relaxing after effort
What You Can Do About It
If Your Pelvic Floor Is Underactive
Diaphragmatic breathing to reconnect breath + pelvic floor
Learn to Contract and Relax Your Pelvic Floor: Understanding how to properly engage and release these muscles is crucial. Here's a helpful demonstration.
Video Demonstration: Learning to Gently Contract/Release the Pelvic Floor
Incorporate Core Exercises: Strengthening your deep core muscles supports pelvic floor function. Try this beginner-friendly routine:
Video Demonstration: Deep Core and Pelvic Floor Exercises for Beginners
Progress Kegels: Practice pelvic floor contractions in various positions—lying down, seated, and standing—to build strength and control.
Add Standing Sumo Squats: This exercise engages your glutes and inner thighs, promoting pelvic stability. Learn the proper form here.
Video Demonstration: Sumo Squat exercises for beginners
Practice “The Knack”: This technique involves a preemptive pelvic floor contraction before activities that increase abdominal pressure, like coughing or lifting.
Video Demonstration: Practicing “The Knack”.
If Your Pelvic Floor Is Overactive
Practice Diaphragmatic Breathing:
Same as above! Focus on deep belly breathing to help relax the pelvic floor muscles. This technique encourages the diaphragm and pelvic floor to move in harmony, promoting relaxation.Video Demonstration: Diaphragmatic Breathing | Pelvic Floor Exercise
Engage in Relaxation Poses:
Poses like the Happy Baby can help lengthen and relax the pelvic floor muscles. Focus on breathing deeply into the pelvic area during these stretches.Video Demonstration: Happy Baby Pose (Pelvic Floor Relaxation)
Incorporate Self-Myofascial Release:
Use tools like a lacrosse ball or foam roller to gently release tension in the pelvic floor and surrounding areas. This can alleviate tightness and improve muscle function.
If you’re not sure which pattern applies, that’s okay. A pelvic floor PT can help assess and guide you.
Do I Need to Stop Working Out
No! You likely don’t need to stop lifting, jumping, or running. What you need is a smarter approach that supports your pressure system and pelvic floor function. That could mean short-term modifications or technique tweaks—not sitting on the sidelines.
When to Get Help
If leaking has been going on for more than a few weeks, or if you’re avoiding certain movements out of fear or embarrassment, reach out.
At Athletic Edge Physical Therapy, we specialize in helping active people—especially postpartum women—get back to what they love without leaking, pain, or restriction
Call or text: 858-371-2575
Contact us HERE
Is Your Pelvic Floor Overactive or Underactive?
Take this 30-second self-check:
Do you feel tension or heaviness in your pelvic area?
Do you have trouble “finding” your pelvic floor muscles?
Do you leak even after doing Kegels for months?
Do you breathe shallowly or brace hard during workouts?
If you answered “yes” to more than one, let’s figure out what’s going on—so you can train with confidence again.
