Leaking during exercise: no, it's not an athlete's inevitable fate
Jumping, running, CrossFit: why leaks during effort happen even to fit women, and what actually works to fix them.
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It’s one of the best-kept secrets of the gym floor: many women — including highly trained ones — experience small leaks when jumping, running or during intense effort. It’s rarely talked about, out of embarrassment. Yet it’s neither shameful nor inevitable. It’s a mechanical signal, and there are solutions.
Why it happens, even when you’re “fit”
Leaks during effort (we call it stress urinary incontinence) occur when the pressure inside the abdomen exceeds the pelvic floor’s ability to close at the right moment. Being muscular “on the surface” doesn’t change this: it’s a question of coordination and pressure management, not just strength. You can have a strong core and a perineum that doesn’t “respond” at the moment of impact.
The pelvic floor doesn’t work alone: it’s a team with the diaphragm and the deep abdominals. When the team is out of sync, it leaks.
Common mistakes (and why Kegels aren’t always enough)
- Holding your breath during effort increases downward pressure.
- Doing only Kegels (contractions) without working on release or coordination: an already over-tense perineum can get worse.
- Going back too fast to impact sports after pregnancy or a break.
The hypopressive approach and breathing-coordination work often usefully complement strengthening.
What works: a three-step approach
- Understand your mechanics: where the pressure goes, how you breathe during effort.
- Retrain coordination: so the perineum closes at the right moment, automatically.
- Gradually reintroduce impact: from dynamic core work towards jumping and running, in stages.
The goal: keep doing the sport you love, without leaks, without giving up.
Why video sessions suit active women
We can analyse your breathing, your movements, your posture and build a progressive programme remotely, between two training sessions, with no need for an in-person time slot. You apply it at home or at the gym, and we adjust together.
In short
- Leaks during effort are common among active women — and they improve.
- Strength alone isn’t enough: it’s about coordination and pressure.
- Kegels aren’t the universal answer; release matters just as much.
- Returning to impact = gradual.
Frequently asked questions
I do CrossFit / running, should I stop? Not necessarily — it’s mostly about adapting your practice and retraining coordination.
Who are hypopressives for? They can complement breathing-coordination and pressure-management work; the indication is assessed case by case.
How many sessions before I notice a difference? It depends on each situation, and becomes clearer during the individual assessment.
This article is for information only and does not replace individual professional advice.