Understanding Leaks & Your Pelvic Floor

Leaking During Exercise? You’re Not Alone

Leaking urine during exercise or everyday life is common, but not normal. It is hardly ever talked about, but so many women experience it.

If you've ever crossed your legs when you sneeze, leaked a little when you laugh, rushed to the bathroom a little too late, or worried about how it feels or smells, you are not alone.

For many women, this shows up during workouts. Running, jumping, lifting weights, or even skipping can trigger leaks and affect how you train, how you move, and how confident you feel.

The good news is, there is something you can do about it.

This page is here to help you understand what’s going on and guide you toward the right support.

What Is Urinary Incontinence?

Urinary incontinence is the involuntary leakage of urine. In simple terms, urine escapes when you don’t want it to.

It might be:

  • A small leak during exercise
  • A sudden urgent rush to the toilet
  • Or something in between

It is not a disease. It is a symptom.

There is usually something causing the leakage, other factors contributing to it, and importantly, highly effective ways to improve it.

It affects people of all ages, all body types, and all genders. Research suggests that more than 400 million people experience urinary incontinence globally, yet most never seek help.

It can feel embarrassing, and there is not enough awareness around what can be done.

But something can absolutely be done.

Why Do I Leak When I Exercise?

Leaking during workouts is often a type of urinary incontinence called stress incontinence.

This happens when pressure builds inside your body and your pelvic floor is not able to respond effectively.

This pressure increases during movements like:

  • Running
  • Jumping
  • Skipping or double unders
  • Heavy lifting
  • Sneezing or coughing

When your pelvic floor is not strong enough, or not well coordinated, it may not close the urethra properly under pressure.

It is important to know this is not always just about weakness. It can also be due to tightness, fatigue, or poor coordination.

That is why doing more and more pelvic floor exercises is not always the answer.


The Pelvic Floor: What It Is and Why It Matters

Your pelvic floor is a group of muscles, ligaments, and connective tissues that sit at the base of your pelvis, forming a hammock-like structure.

It plays a key role in bladder control, pelvic health, and movement.

It is responsible for:

  • Supporting your bladder, bowel, and uterus or prostate
  • Controlling when you hold on and when you let go
  • Stabilising your pelvis and lower back
  • Contributing to sexual function and sensation

A healthy pelvic floor is not just strong. It also needs to relax and fully release.

When the pelvic floor is too weak, it may not close the urethra effectively, leading to leaking during exercise.

When it is too tight or overactive, it can also contribute to leaking, urgency, and discomfort.

This is why a balanced, well-functioning pelvic floor is key.

Many factors can affect pelvic floor function, including pregnancy and childbirth, menopause, high impact training, heavy lifting, chronic coughing, constipation, and hormonal changes.

This is not just a postpartum issue. It can affect women at any stage of life.

The Effect of Heavy Lifting on the Pelvic Floor

When you lift something, your body creates intra abdominal pressure.

This is the pressure inside your core that helps stabilise your body and protect your spine.

Your pelvic floor works with your core to manage this pressure.

When everything is working well, lifting can actually strengthen your pelvic floor.

When it is not well coordinated, that pressure pushes down on the pelvic floor and can lead to:

  • Leaking during or after lifting
  • A feeling of heaviness or pressure
  • A sensation like something is falling out
  • Pain in the lower back, hips, or pelvis

This does not mean you should stop lifting.

It means how you lift matters.

Your breathing, your technique, your load, and how you progress your training all play a role.

Working with a pelvic floor physio can help you continue to train safely and confidently.

Train With Confidence While You Work On It

Improving your pelvic floor takes time.

In the meantime, having the right support during training can make a huge difference to your confidence.

Double Undies are designed to support you through leaks, sweat, and high impact movement, so you can keep training without fear, distraction, or constantly second guessing your body.

When Should You Seek Help?

You do not need to wait until it becomes a big issue.

If you:

  • Leak during workouts or everyday movement
  • Feel a sudden urgency to go
  • Avoid certain exercises like running or skipping
  • Wear pads during training
  • Feel heaviness, pressure, or discomfort
  • Have noticed changes after pregnancy or menopause

Now is a good time to get support.

Who Can Help?

A pelvic floor physiotherapist is the best place to start.

They are trained to assess how your pelvic floor is working and identify whether the issue is weakness, tightness, or coordination.

They will create a personalised plan to help improve your symptoms.

Treatment is often highly effective and does not always involve medication or surgery.

Your doctor can also help rule out other contributing factors if needed.

What to Expect From a Pelvic Floor Physio

Your physio will:

  • Take a full history
  • Talk through your symptoms
  • Perform an assessment with your consent

It is a safe, professional environment.

There is nothing you can say that will surprise them.

A Final Word

Leaking is common.

Living with it does not have to be.

With the right support, most people see significant improvement.

Understanding your body and getting the right help is one of the most empowering things you can do.

Find a pelvic floor physio in New Zealand:
https://www.pelvichealthdirectory.co.nz/home

Not all physios are listed, so a quick search in your area can also help.

This page has been created in collaboration between Double Undies and Epic Physio.

The information provided is general in nature and is not a substitute for personalised medical advice. Please consult a qualified health professional for assessment and treatment.

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