Leaking When Exercising: Common, But Don't Ignore It
You are halfway through a set of star jumps, or you jog for the bus, or you laugh at the wrong moment on the trampoline with your kids, and you feel it. A little leak. Many mums I speak to quietly stop doing anything bouncy because of it, and never mention it to anyone. If that is you, please hear this first: leaking when exercising is very common, especially after having children, but it is not something you just have to put up with. It is a sign your pelvic floor needs some help, and there is good help available.
I am a personal trainer, not a physio or doctor. This post is general information to help you understand what is going on and who to talk to. For a proper assessment, please see your GP or a women’s health physiotherapist.
Why leaking when exercising happens
The leak you get when you jump, cough, sneeze or run is usually called stress urinary incontinence. “Stress” here means physical pressure, not worry. When you land or cough, pressure inside your tummy pushes down on your bladder. If the pelvic floor muscles and other support structures are not quite managing that pressure, a bit of urine escapes.
The NHS page on urinary incontinence lists pregnancy and vaginal birth, being overweight, a family history and getting older among the things that make it more likely. So it is no surprise that so many mums notice it, whether in the early postnatal months or years later.
Common is not the same as normal
This is the bit I want every mum to take away. Lots of women leak when they exercise. That does not mean it is something to ignore or to quietly manage with pads forever. In many cases, the right pelvic floor training makes a real difference. The NHS page on treating urinary incontinence describes pelvic floor muscle training, usually for at least 3 months, as one of the first treatments offered.
If you feel any heaviness, dragging or a bulge in your vagina, pain, or you leak a lot or often, please see your GP soon, as these can be signs of something that needs checking.
Who to see and how to get help
- Your GP is a good first step. They can check for things like infection and refer you on.
- A women’s health or pelvic health physiotherapist can assess your pelvic floor properly and give you a programme matched to your body. In many areas you can be referred by your GP.
- At your postnatal check, usually around 6 to 8 weeks after birth, mention any leaking. It is one of the things it is there for.
The Chartered Society of Physiotherapy has backed postnatal return-to-running guidance that suggests mums are assessed and build up gradually before high-impact exercise, which is a good principle for any jumping too.
Practical things that may help in the meantime
These are general tips, many from the NHS page on 10 ways to stop leaks. They are not a replacement for an assessment.
- Do your pelvic floor exercises daily. Squeeze and lift as if stopping wind and a wee at the same time. Practise quick squeezes and longer holds. A physio can check you are doing them correctly.
- Try “the knack”. Gently squeeze your pelvic floor just before you cough, sneeze, lift or land a jump.
- Do not cut back on water. Drinking less makes urine more concentrated, which can irritate the bladder. Keep sipping through the day.
- Go easy on caffeine and fizzy drinks, which can irritate the bladder for some people.
- Avoid straining on the loo. Plenty of fibre and fluids help prevent constipation.
How I adapt training for mums who leak
Being active is still good for you, and leaking is not a reason to stop moving. It is a reason to choose the right moves for now. In my classes, if someone tells me they leak, quietly or on WhatsApp beforehand, here is how I adjust:
Swap the impact, keep the effort
| Instead of | Try |
|---|---|
| Star jumps | Step jacks, stepping one leg out at a time |
| Jump squats | Squats with a calf raise at the top |
| Skipping | Fast marching with arm drive |
| Burpees | Step-back burpees with hands on a bench |
| Running intervals | Brisk walking intervals or an exercise bike |
Breathe out on the effort
Holding your breath when lifting pushes pressure down onto the pelvic floor. Breathe out as you stand up from a squat or lift a weight.
Build strength around the pelvis
Glute bridges, squats, side-lying leg lifts and gentle core work like dead bugs all support the area. Heavier lifting can usually come back in time, but it is best done with guidance from your physio.
Build up impact gradually, with guidance
When a physio is happy, impact can come back slowly, a few jumps at a time. If leaking returns, scale back to the last level you managed comfortably.
My post on pelvic floor and exercise classes covers what to look for in a class, and if running is your goal, read my guide to running after a baby.
Where a bootcamp class fits
The right class should never make you feel you have to “push through” leaking. At SYP Bootcamp, every exercise has an easier and harder option, there is never pressure to jump, and with a maximum of 10 people I can keep an eye on everyone. My SYP Built To Last functional strength class is low impact and focuses on strength you use every day, which makes it a good fit while you work on your pelvic floor.
FAQs
Is it normal to leak when exercising after having a baby?
It is common, but it is not something you have to accept. Pelvic floor training often helps a lot. Mention it at your postnatal check or see your GP.
Should I stop exercising if I leak?
No, staying active is still good for you. Swap high-impact moves for low-impact ones and get an assessment from your GP or a women’s health physio.
Can pelvic floor exercises stop leaking?
For many women they help a great deal. The NHS describes pelvic floor muscle training, usually for at least 3 months, as one of the first treatments.
Can I see a pelvic health physio on the NHS?
In many areas, yes, often through a GP referral. Ask your GP about women’s health physiotherapy services near you.
Book your first class
If you want to stay active in a class where nobody will make you jump, come and see us. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people and £15 a class. You can message me privately about anything you would like me to know beforehand. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would feel more comfortable starting one-to-one, see my injury-safe personal training in Archway, which can work alongside your physio’s advice.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
