Mar 16, 2019

You’ve seen it. You’ve heard about it. From CrossFit athletes to Tennis players to ballet dancers….leaking during activity is something I think we can all agree upon as being very common. I think it is unfortunately something we often find slipping into our mind as possibly being a “normal” thing.

If you go into a gym or to an exercise class, you are likely to hear of someone near you or around you that says they are leaking during a particular exercise. These exercises can include (but are not limited to):

  • Jumping rope (especially double unders)

    • There is an astounding percentage of women who leak with double unders…..over 70%!!!!!!!!!! That’s CRAZY!!!!

  • Box jumps

  • Deadlifts

  • Deep Squats

  • Running

And so many more. There are so many exercises that can potentially cause the leakage of urine. But I do want to say this:


Never normal during exercise or not during exercise. Leaking urine is a sign of pelvic floor dysfunction. It can be caused by many things, one of which being impaired behavioral modifications.

Behavioral modifications are the things you do everyday that can improve or limit your bladder from functioning properly. Some things to consider:

  • Water intake.

    • You need to be drinking at least half your body weight in ounces every day!

  • Triggers.

    • Are you doing “just in case” pees. Are you going to the bathroom right before leaving the house? Are you noticing you have just in case pees when you get up to nurse your baby?

  • Irritants.

    • Are you filling your bladder with things that actually irritate the bladder and not things the bladder need?

There are many behavioral modifications that I have not listed here. But, I want you to consider what you drink, eat, and do to your bladder everyday. I want you to pay attention to what you could be doing potentially to your bladder…. leakage is no fun so do not let it continue. I’m telling you there are things you can start to do right now that can help you.

The next few things to consider are if you have increased tension in your pelvic or if you have a weak pelvic floor. You need to see a pelvic floor physical therapist in order to determine whether you have increased tension or not. This can cause your brain to get the wrong signaling and make it leak prematurely.

Bladder leakage is annoying and not worth the pain. I promise there is help. Take the few tips I’ve given you above and stick to it. You are worth it. You deserve not to pee yourself.


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