Why Am I Leaking When I Exercise? Causes & How to Stop Peeing During Workouts
Leaking urine during workouts—whether you're running, lifting, jumping, or sneezing mid-burpee—is common, but it's also a sign that your pelvic floor and core systems aren’t coordinating well under pressure.
This post breaks down what might be going on, what could be contributing, and what strategies may actually help reduce or resolve leaking during exercise.
What’s Likely Happening
Leaking during activity is often caused by stress urinary incontinence, which happens when internal pressure increases (due to movement, bracing, or impact) and the pelvic floor can’t respond effectively to maintain control.
This isn’t just about “weak” muscles—it’s usually more about timing, coordination, and how your body handles pressure during movement.
⚠️ Possible Contributing Factors
Pelvic floor issues during exercise don’t only affect postpartum women or those with injuries. These symptoms can occur in anyone—regardless of age, gender identity, or fitness level.
Common contributing factors include:
Holding your breath during lifts or high-effort movements
Tension or lack of flexibility in the pelvic floor muscles
Bracing or pushing down without realizing it during effort
Old habits or movement patterns that overload the system
Reduced coordination between the diaphragm, core, and pelvic floor
If these systems are out of sync, it can result in leaks—even if you feel strong or regularly work out.
Why Kegels Might Not Be Enough
While Kegels are often recommended by health care providers or online sources, they’re not always the answer.
If your pelvic floor is already tense, lacks full range of motion, or isn’t timing well with your breath and movement, repetitive contractions (Kegels) may not solve the problem—and could even increase pressure or discomfort. In other words, it could actually worsen the problem.
Leaking is often a coordination issue, not simply a strength issue.
Here’s What May Actually Help
Pelvic floor therapy focuses on full-body function, not just isolated exercises. A more effective approach often includes:
Breathwork to manage pressure and support the core
Manual therapy to reduce tension or restriction
Movement strategy coaching to improve form under load
Core + pelvic floor re-coordination based on how your body moves
Progressive strength and mobility work tailored to your goals
Not every treatment looks the same. What helps depends on the underlying pattern—and the demands of your daily life or training routine. If leaking during workouts is showing up regularly, or you’ve been adjusting your training to avoid it, it’s worth having your pelvic floor and core system assessed.
We’re currently scheduling new clients for August. Ansley is available for one-on-one evaluations and treatment plans that address exercise-related leaking and core concerns.
Want to feel more confident and capable during movement?
Let’s figure out what your body needs to perform the way you want it to.
—The Imagine Pelvic Health Team
