Leaking During Summer Workouts? Here’s What Your Pelvic Floor May Be Telling You

Summer in San Luis Obispo is the perfect time to get outside. Whether you are hiking Bishop Peak, running the Bob Jones Trail, chasing your kids at the beach, getting back into workouts, or returning to your favorite fitness class, your body may start giving you signs that your pelvic floor needs support.

One of the most common signs is leaking.

Many people are told that leaking with jumping, coughing, sneezing, running, or lifting is normal after having kids, during perimenopause, or with aging. While it is common, it is not something you have to accept as your new normal.

Why leaking happens during exercise

Urinary leakage during exercise usually happens when the pressure inside your abdomen increases and your pelvic floor is not coordinating well enough to manage that pressure. This can happen with running, jumping, lifting, squatting, horseback riding, coughing, laughing, or quick changes in movement.

Your pelvic floor is part of a larger system that includes your diaphragm, deep core, hips, back, and glutes. If one part of the system is not working well, your pelvic floor may have to work harder than it should.

Sometimes leakage happens because the pelvic floor is weak. Other times, it happens because the muscles are tight, overactive, poorly coordinated, or unable to relax and contract at the right time. This is why simply doing more Kegels is not always the answer.

Signs your pelvic floor may need support

You may benefit from pelvic floor physical therapy if you notice:

Leaking with coughing, sneezing, laughing, running, jumping, or lifting.

Feeling pressure or heaviness in the pelvis.

Feeling like you need to know where every bathroom is.

Going “just in case” before every activity.

Avoiding workouts because you are worried about leaking.

Feeling disconnected from your core after pregnancy, surgery, or injury.

Pain in the pelvis, hips, low back, or tailbone with activity.

What pelvic floor PT looks at

At Top Notch Physical Therapy, pelvic floor treatment is not just about Kegels. We look at how your whole body is contributing to your symptoms.

A pelvic floor evaluation may include assessment of breathing, posture, core coordination, hip strength, pelvic floor function, pressure management, scar tissue if relevant, running or movement mechanics, and the specific activities that trigger symptoms.

For example, someone who leaks during jumping may not need only pelvic floor strengthening. They may need better landing mechanics, improved hip strength, better breathing strategy, and more coordinated timing between the core and pelvic floor.

Can you still exercise if you leak?

Usually, yes, but your body may need some modifications while we build capacity. That may mean adjusting impact, changing breathing patterns, modifying loads, working on hip and core strength, or improving how you brace during exercise.

The goal is not to tell you to stop moving. The goal is to help you return to movement with more confidence.

You deserve better than “just wear a pad”

Pads can be helpful as a temporary tool, but they are not a treatment plan. If leaking is affecting your workouts, confidence, clothing choices, or daily life, pelvic floor physical therapy can help you understand why it is happening and what to do about it.

At Top Notch Physical Therapy in San Luis Obispo, we work one-on-one with active women, postpartum moms, athletes, riders, runners, and people who want to feel strong and confident in their bodies again.

Ready to stop planning your workouts around leaking? Schedule a pelvic floor physical therapy evaluation at Top Notch Physical Therapy in San Luis Obispo.