You’re running a 5K, doing a jumping jack, or laughing with friends—only to feel that dreaded leaking. It’s frustrating, embarrassing, and can make you hesitant to do the activities you love.
Here’s the good news: it doesn’t have to be this way.
You’re not alone, and it’s not your fault. Urinary incontinence is common among active women, especially postpartum, but it is treatable. By the end of this post, you’ll understand why it happens and learn simple, effective strategies to stay dry and confident—so you can move, jump, and run without worrying about leaks.
What Is Stress Urinary Incontinence?
Did you know that up to 1 in 3 women experience incontinence at some point in their lives? It’s most common postpartum or during menopause, but even women who’ve never had children can experience it.
Stress urinary incontinence occurs when pressure inside the abdomen increases—like when you run, jump, or sneeze—and your core system can’t handle the load.
How Your Core System Works
Think of your core like a canister:
- Top: Diaphragm
- Bottom: Pelvic floor muscles
- Front: Abdominal muscles
- Back: Spinal muscles
During a typical inhale, your diaphragm and pelvic floor descend and relax. On an exhale, they contract and lift. This coordinated movement stabilizes your trunk and manages abdominal pressure.
When activities like jumping or laughing increase pressure, your core must respond quickly. If it can’t—whether due to weak, tight, or uncoordinated muscles—you may experience leaks.
To learn more about the pelvic floor specifically, read my prior post on the topic!
Why Leaks Don’t Always Mean Weak Pelvic Floor Muscles
It’s a common myth that leaks are only caused by weakness. The truth? Tight or uncoordinated pelvic floor muscles can also lead to incontinence.
For example:
- Tight pelvic floor muscles can’t relax enough to respond to pressure changes.
- Weak abdominal muscles can increase tension in your pelvic floor as they try to compensate.
- Improper breathing or straining can place excessive stress on your core and pelvic floor.
Leaking is simply a sign that your core system needs attention—not that you should stop being active.
Busting Common Incontinence Myths
Let’s clear up some common misconceptions about urinary incontinence:
- “It’s just part of having kids.”
While it’s common postpartum, it’s not “normal.” With the right strategies, you can stop leaks.
- “I’ll need pads forever.”
Pads are not a permanent solution. With treatment, many women regain full control.
- “Kegels are the only fix.”
Kegels can help, but they’re not always the answer. If your pelvic floor is tight, Kegels might make things worse.
Signs of Weak vs. Tight Pelvic Floor Muscles
Weak pelvic floor:
- Leaking urine or gas
- Pelvic heaviness/pressure
- Low back or hip pain
Tight pelvic floor:
- Difficulty starting urine flow
- Pelvic, hip, or tailbone pain
- Painful intercourse
- Constipation
If you suspect your pelvic floor is tight, try relaxation exercises to release tension. A great starting point is child’s pose combined with deep breathing. Focus on directing your breath down into your pelvic floor, allowing the muscles to relax fully on the inhale—avoiding any intentional contractions.
If you suspect your pelvic floor is weak, begin with pelvic floor contractions (Kegels). Hold each contraction for 10 seconds, then release completely. Incorporate quick, short contractions (“quick flicks”) as well, ensuring you fully relax between repetitions. Over time, progress to a full-body strengthening program to improve overall muscle coordination and endurance.
It’s possible to have both tight and weak pelvic floor muscles. A pelvic floor physical therapist can assess your specific needs and create a tailored plan.
3 Simple Tips to Manage Leaks During Activity
Ready to take control of your pelvic floor? Try these practical tips:
1. Coordinate Your Breath with Movement (“Blow as You Go”)
When lifting something heavy—like your child or a box of groceries—exhale during the hardest part. This naturally engages your pelvic floor and ensures you aren’t holding your breath to help prevent unnecessary strain. The stronger you are overall, the less strain and effort you’ll experience during daily activities—making strength a key to easier, more comfortable movement!
2. Use the “Knack” Technique
If sneezing or coughing usually causes leaks, try tightening your pelvic floor just before it happens. This technique, known as the “Knack,” can reduce pressure on your core system.
3. Don’t Hold a Pelvic Floor Contraction All Day
It’s tempting to keep your pelvic floor engaged all the time to prevent leaks, but this can lead to muscle fatigue. Instead, focus on relaxing your pelvic floor after each exertion.
For activities like jump roping, try exhaling each time your feet hit the ground. Adjust the number of jumps based on your pelvic floor’s endurance.
These tips can help you stay active now while you work toward improved pelvic floor function.
Incontinence may be common, but it’s not something you have to live with. With the right strategies and support, you can stop leaks, build confidence, and enjoy the freedom to move without worry.
If you’re ready to take the next step, join my email list for more tips, resources, and encouragement designed to help active women stay strong and leak-free.
