Leaking with sport: Why it happens and strategies to help.

Leaking urine during sports can be an embarrassing issue for athletes of all ages and levels. While often overlooked, it’s a common problem that can affect performance and confidence. Understanding its causes and implementing effective prevention strategies can help athletes stay focused and enjoy their activities without worry. 

 THere can be several causes for leaking urine.  Some of the most common include: 

• Increased abdominal pressure: Exercising can increase abdominal pressure that can lead to leaks. For women, this can be particularly prevalent during activities that put pressure on the pelvic floor like running, jumping, or lifting.  With pelvic floor PT, we can learn to manage with increased pressure with coordination of the pelvic floor, diaphragm and abdominal wall.  

• Decreased pelvic floor and deep core strength: The pelvic floor, hip, and abdominal wall muscles play a crucial role in bladder and bowel control. Weakness in these muscles can result from childbirth, surgery, or hormone changes with aging, making leakage more likely during strenuous activities.  With PT, we can help you develop an exercise program to improve strength to be able to complete your sport without leaking.  

• Diet and Hydration: Certain foods and drinks can irritate the bladder, contributing to leakage. Caffeine, alcohol, acidic, and spicy foods are common culprits. Hydration is also key; too little fluid intake can exacerbate the issue due to increased bladder wall irritation. 

  Here are some prevention strategies for decreasing or preventing leaking with your exercises or sport: 

• Incorporate pelvic floor, gentle deep core, and hip exercises into your routine can significantly improve muscle tone and control. Regularly practicing these exercises can help prevent leakage by strengthening the muscles responsible for bladder control and helping to manage abdominal pressure.  

• If you’re starting a new sport or increasing intensity, gradually build up your endurance and strength. This allows your body to adapt, reducing the risk of leaks during high-pressure moments.  

• Pay attention to your diet and avoid irritants before a workout. Staying hydrated is important for bladder health and for muscle recovery after your workouts.  

• If leakage persists, it is beneficial to consult pelvic floor physical therapist who can provide tailored exercises and strategies to address the issue based on your exercise goals. 

–Jennifer Cumming, PT, MSPT, CLT, WCS