The Missing Link in Core Strength: Your Pelvic Floor
Leaking during exercise is very common—and very fixable. It’s usually a sign that your pelvic floor isn’t managing pressure well under load, rather than something being “wrong” in a permanent sense.
The pelvic floor
The pelvic floor is a key player in everyday functions like bladder control, bowel support, core stability, and sexual health. When the muscles in this area become too tight, weak, or uncoordinated, they can affect everything from how you move to how you feel — regardless of whether you’ve had children.
Unfortunately, because these symptoms are deeply personal and rarely discussed, many individuals don’t realize that there are options to help resolve symptoms. Some dismiss leakage as “just getting older” or “something I have to live with.” Others have sought help but were told their symptoms weren’t serious enough for treatment.
One reason pelvic symptoms gets overlooked is that they don’t always show up on imaging. X-rays and MRIs often appear normal, even when muscle dysfunction, nerve irritation, or fascial tension is present. And because pelvic pain can mimic symptoms from the bladder, digestive system, or spine, it’s frequently misattributed to other conditions.
This tension can show up as:
Urinary leakage or urgency, especially with sneezing, laughing, running, or lifting
Pelvic pressure or heaviness, often worsened by standing or physical activity
Pain with intimacy or internal discomfort during gynecological exams
Constipation, straining, or incomplete bowel movements
Core weakness or instability, sometimes felt during exercise or daily movement
Hip, lower back, or tailbone pain that doesn’t respond to traditional physical therapy
What’s actually happening
Urinary incontinence is a symptom of both a weak and/or tight pelvic floor - yes, your pelvic floor can be both tight and weak at the same time! This is often called stress urinary incontinence. It shows up with things like running, jumping, lifting, or even sneezing—basically anything that increases pressure in your abdomen.
Your pelvic floor’s job is to counter that pressure. If it’s:
not strong enough
not timing its contraction well
or actually too tight and not coordinating
What you can do about it
1. Learn the right pelvic floor contraction (not just random Kegels)
Think: “lift and close” (like stopping gas + urine), without clenching your glutes or holding your breath.
Equally important: fully relax between reps.
2. Coordinate breathing + core
Pressure management is huge. Try this:
Inhale → relax pelvic floor
Exhale → gently engage pelvic floor + deep core
This is especially important before impact (like landing from a jump or starting a lift).
3. Modify high-impact movements (for now)
You don’t have to stop exercising, but temporarily scale things like:
running → try intervals or incline walking
jumping → swap for step-ups or low-impact plyos
heavy lifts → reduce load and focus on control
Build back up as symptoms improve.
4. Strengthen the full system
It’s not just pelvic floor—your hips, glutes, and core all matter. Focus on:
hip internal rotation
glute bridges
dead bugs / core stability work
5. Watch for “just in case” habits
Frequent “just in case” bathroom trips can actually make symptoms worse by training your bladder to go early.
When to get extra help
If it’s happening regularly, your best move is seeing a pelvic floor physical therapist. They can assess whether you need:
more strength
better coordination
or actually relaxation work
Quick reality check
Leaking during exercise is common, especially:
postpartum
during higher training loads
around hormonal shifts
…but it’s not something you just have to live with. It’s essential to work with a provider who understands the nuances of pelvic floor health. At FIXXED, we specialize in identifying the root causes of pelvic symptoms through movement analysis, hands-on assessment, and clear communication. When the source of symptoms is accurately identified, treatment becomes far more effective — and hopeful.
If leakage is affecting your daily life it’s time to seek help. You don’t need to “wait it out,” and you definitely don’t need to accept this as your new normal.
