Why Leaking Happens During Exercise
Dr. Charlotte Singletary PT, DPT
If you’ve ever leaked during a workout—running, jumping, lifting, even something simple like a squat—you’re not alone.
And more importantly… it’s not something you just have to live with.
This is one of the most common things I hear from women, especially those who are active or trying to get back into movement. And yet, it’s often brushed off as “normal.”
It may be common.
But it’s not something your body was designed to accept as normal.
Let’s walk through why it happens.
First—It’s Not Just About Weakness
Most people assume leaking means your pelvic floor is weak.
So the solution becomes: “Do more Kegels.”
But leaking during exercise is rarely just a strength issue.
It’s usually a combination of:
timing
coordination
and pressure management
Your pelvic floor is part of a system. It doesn’t work alone.
Your Core Is a Pressure System
Every time you move—especially with impact or load—your body manages pressure.
Think about:
running
jumping
lifting weights
even getting up from the floor
All of these create intra-abdominal pressure.
Your body has to:
create pressure
control it
and distribute it
Your pelvic floor plays a key role in that process.
When Pressure Overwhelms the System
Leaking often happens when the pressure inside your system is greater than what your body can manage in that moment.
That could be because:
The pelvic floor didn’t activate in time
The core and breath weren’t coordinated
The load or impact exceeded current capacity
The body compensated somewhere else (like gripping or bracing incorrectly)
So instead of pressure being managed… it moves toward the area of least resistance.
And leaking is the result.
It Can Also Be a Timing Issue
Your pelvic floor has fast-twitch fibers.
That means it needs to respond quickly—especially during things like:
jumping
coughing
sprinting
lifting
If that response is delayed, even slightly, the system can’t keep up with the demand.
So again—it’s not just about strength. It’s about when the muscles respond.
Sometimes It’s Too Much Tension, Not Too Little
This surprises a lot of women.
A pelvic floor that is constantly tight or gripping can also leak.
Why?
Because muscles that don’t fully relax can’t contract effectively when needed.
So you end up with:
poor coordination
delayed response
and inefficient support
Tight doesn’t always mean strong.
Posture and Movement Patterns Matter
The way you move affects how pressure is managed.
Common patterns I often see:
rib flare when jumping or lifting
holding breath or pushing pressure down
tucking under or gripping the glutes
collapsing through the core
These aren’t “bad habits.” They’re often compensation patterns your body has learned.
But they can contribute to leaking if not addressed.
So What Does Your Body Actually Need?
Instead of just strengthening, your body needs:
Awareness → understanding what’s happening
Coordination → core, breath, and pelvic floor working together
Timing → muscles responding when they need to
Capacity → gradually building tolerance to load and impact
This is how you return to movement with confidence.
A Different Way to Think About It
Leaking isn’t your body failing.
It’s your body communicating.
It’s a signal that something in the system needs support, not that you need to stop moving.
In fact, movement is part of the solution— when it’s approached with the right strategy.
Where to Start
If this sounds familiar, start simple.
Pay attention to when leaking happens
Notice your breath during movement
Begin learning how your core and pelvic floor respond
Then build from there.
You’re Not Alone in This
Many active women experience leaking at some point—especially during higher-impact activities.
But just because it’s common doesn’t mean it’s something you have to accept.
Your body is capable of learning, adapting, and improving.
And you can absolutely get back to moving with confidence.
Send me your questions or comments!
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