Alright, let’s rip the Band-Aid off—urinary leakage. The thing that happens to way more people than you think, yet no one wants to admit to.
You know that moment in a workout where you hit a heavy lift, crush a double under, or sneeze mid-squat, and suddenly, oops—welcome to the club! It’s time to ditch the stigma and start talking about a problem that affects millions of women. Because guess what? You shouldn’t feel embarrassed, and it shouldn’t stop you doing what you love.
The Stats No One Talks About
-
1 in 3 women experience urinary incontinence at some point in their lives. That’s a whole lot of people pretending everything’s fine.
-
50% of female athletes report leaking during high-impact activities. So if you thought you were the only one side-eyeing the jump rope, think again.
-
Even men aren’t off the hook—though it’s less common, post-prostate surgery and high-intensity sports can lead to similar issues.
Why Does It Happen?
Urinary leakage isn’t random—it happens for a reason, and it’s often linked to hormonal changes, pregnancy, childbirth, and aging. As we move through perimenopause, estrogen levels drop, affecting tissue strength and elasticity. The pelvic floor muscles, which support the bladder, can weaken over time—especially if they’ve already been through the wringer with childbirth, high-impact sports, or heavy lifting.
Add in factors like poor breathing mechanics, pressure mismanagement during exercise, and even chronic constipation, and you’ve got the perfect storm for leaks. But here’s the kicker—it’s not just a ‘female’ problem. It’s a human body problem, and it deserves a place in our conversations about health and performance.
Why Is This a Taboo?
Because somewhere along the way, we decided that talking about pee was more embarrassing than actually peeing ourselves. We can joke about leg day disasters and epic gym fails, but god forbid we mention that rogue drip that shows up uninvited.
The truth? Urinary leakage is normal, common, and fixable. It doesn’t mean you’re weak, old, or broken. It just means your pelvic floor needs some attention, much like the rest of your muscles (but with fewer bicep curls involved).
What Can You Do About It?
-
Pelvic Floor Training – Kegels are the warm-up act, but deep core work and strength training are the real headliners.
-
Breath Work – How you breathe during movement matters. That breath-holding, high-pressure thing you do when lifting heavy? Might be time to reassess.
-
See a Specialist – Physios who specialize in pelvic health are wizards. If you can pay someone to help you squat better, you can pay someone to help you sneeze without fear.
-
Wear the Right Gear – Ahem, you know where this is going—Double Undies, anyone? I’ll explain more about this later.
Changing the Narrative
We’ve started openly talking about perimenopause, hormonal shifts, and how they impact our bodies. So let’s do the same for leaks. It’s not just something to endure in silence—it’s part of how our bodies change, and there are ways to manage it. Strength is more than just what we can lift—it’s also about confidence in our own bodies. So, no more suffering in silence. Next time someone complains about skipping or double unders, just casually drop, “Yeah, but did you pee?” and watch the floodgates (of conversation) open.
Let’s break the stigma, one jump rope at a time.
My Story: When Leaks Became Personal
I get it because I’ve been there. As someone who loves high-intensity workouts, I used to dread double unders and heavy lifts—not because of the effort, but because of the risk of an unexpected leak. I felt embarrassed, frustrated, and even considered avoiding certain movements altogether. But then I realised something: I wasn’t the problem. The lack of conversation and education around it was.
Instead of suffering in silence, I decided to take action. That’s how Double Undies was born.
So What Is Double Undies?
Double Undies is more than just workout underwear—it’s a game-changer for women who want to train with confidence. Designed with absorbent, moisture-wicking layers and a secure fit, it provides discreet protection without sacrificing comfort or performance. Whether you’re crushing double unders, lifting heavy, or sprinting, Double Undies keeps you focused on your workout—not on leaks.
Want to Know More About Double Undies?
If you're ready to take back control and train with confidence, you can find us here:
Website: www.doubleundies.co.nz
Instagram: @doubleundies
Facebook: Double Undies
Want to become part of a community where women can be real, raw and unfiltered? Join this community here - https://www.facebook.com/groups/crossfitwomen/
References
Milsom, I., & Gyhagen, M. (2019). The prevalence of urinary incontinence. Climacteric, 22(3), 217-222.
de Mattos Lourenço, T. R., Matsuoka, P. K., Baracat, E. C., & Haddad, J. M. (2018). Urinary incontinence in female athletes: a systematic review. International Urogynecology Journal, 29, 1717–1725.
National Association for Continence. (2023). The impact of urinary incontinence on quality of life.
Alright, let’s rip the Band-Aid off—urinary leakage. The thing that happens to way more people than you think, yet no one wants to admit to.
You know that moment in a workout where you hit a heavy lift, crush a double under, or sneeze mid-squat, and suddenly, oops—welcome to the club! It’s time to ditch the stigma and start talking about a problem that affects millions of women. Because guess what? You shouldn’t feel embarrassed, and it shouldn’t stop you doing what you love.
The Stats No One Talks About
1 in 3 women experience urinary incontinence at some point in their lives. That’s a whole lot of people pretending everything’s fine.
50% of female athletes report leaking during high-impact activities. So if you thought you were the only one side-eyeing the jump rope, think again.
Even men aren’t off the hook—though it’s less common, post-prostate surgery and high-intensity sports can lead to similar issues.
Why Does It Happen?
Urinary leakage isn’t random—it happens for a reason, and it’s often linked to hormonal changes, pregnancy, childbirth, and aging. As we move through perimenopause, estrogen levels drop, affecting tissue strength and elasticity. The pelvic floor muscles, which support the bladder, can weaken over time—especially if they’ve already been through the wringer with childbirth, high-impact sports, or heavy lifting.
Add in factors like poor breathing mechanics, pressure mismanagement during exercise, and even chronic constipation, and you’ve got the perfect storm for leaks. But here’s the kicker—it’s not just a ‘female’ problem. It’s a human body problem, and it deserves a place in our conversations about health and performance.
Why Is This a Taboo?
Because somewhere along the way, we decided that talking about pee was more embarrassing than actually peeing ourselves. We can joke about leg day disasters and epic gym fails, but god forbid we mention that rogue drip that shows up uninvited.
The truth? Urinary leakage is normal, common, and fixable. It doesn’t mean you’re weak, old, or broken. It just means your pelvic floor needs some attention, much like the rest of your muscles (but with fewer bicep curls involved).
What Can You Do About It?
Pelvic Floor Training – Kegels are the warm-up act, but deep core work and strength training are the real headliners.
Breath Work – How you breathe during movement matters. That breath-holding, high-pressure thing you do when lifting heavy? Might be time to reassess.
See a Specialist – Physios who specialize in pelvic health are wizards. If you can pay someone to help you squat better, you can pay someone to help you sneeze without fear.
Wear the Right Gear – Ahem, you know where this is going—Double Undies, anyone? I’ll explain more about this later.
Changing the Narrative
We’ve started openly talking about perimenopause, hormonal shifts, and how they impact our bodies. So let’s do the same for leaks. It’s not just something to endure in silence—it’s part of how our bodies change, and there are ways to manage it. Strength is more than just what we can lift—it’s also about confidence in our own bodies. So, no more suffering in silence. Next time someone complains about skipping or double unders, just casually drop, “Yeah, but did you pee?” and watch the floodgates (of conversation) open.
Let’s break the stigma, one jump rope at a time.
My Story: When Leaks Became Personal
I get it because I’ve been there. As someone who loves high-intensity workouts, I used to dread double unders and heavy lifts—not because of the effort, but because of the risk of an unexpected leak. I felt embarrassed, frustrated, and even considered avoiding certain movements altogether. But then I realised something: I wasn’t the problem. The lack of conversation and education around it was.
Instead of suffering in silence, I decided to take action. That’s how Double Undies was born.
So What Is Double Undies?
Double Undies is more than just workout underwear—it’s a game-changer for women who want to train with confidence. Designed with absorbent, moisture-wicking layers and a secure fit, it provides discreet protection without sacrificing comfort or performance. Whether you’re crushing double unders, lifting heavy, or sprinting, Double Undies keeps you focused on your workout—not on leaks.
Want to Know More About Double Undies?
If you're ready to take back control and train with confidence, you can find us here:
Website: www.doubleundies.co.nz
Instagram: @doubleundies
Facebook: Double Undies
Want to become part of a community where women can be real, raw and unfiltered? Join this community here - https://www.facebook.com/groups/crossfitwomen/
References
Milsom, I., & Gyhagen, M. (2019). The prevalence of urinary incontinence. Climacteric, 22(3), 217-222.
de Mattos Lourenço, T. R., Matsuoka, P. K., Baracat, E. C., & Haddad, J. M. (2018). Urinary incontinence in female athletes: a systematic review. International Urogynecology Journal, 29, 1717–1725.
National Association for Continence. (2023). The impact of urinary incontinence on quality of life.