As a pelvic floor physical therapist, I often hear concerns about bladder control issues during running. This can be a frustrating experience, whether it occurs at the start of a run or several miles in, and often necessitates the use of protective padding or changes of clothing. The onset of this issue can sometimes feel sudden and unexpected. The good news is that this is not something you have to live with. We can direct our attention to the pelvic floor as being the culprit to this issue.
Why Bladder Leaks Happen When Running
The involuntary loss of urine with physical activity is called stress urinary incontinence. Running is one of the many examples of physical activity that increases abdominal pressure—similar to jumping, bending, or even coughing and sneezing. It happens when the pelvic floor muscles are unable to support the increases in pressure and result in incontinence.
Running necessitates repetitive impact and core engagement. If your pelvic floor isn’t coordinating well with your core—or is too weak or too tight—it may not support your bladder.
Common Causes of Pelvic Floor Dysfunction in Runners
Several factors can contribute to leakage while running:
- Postpartum recovery challenges
- Poor coordination between core and pelvic floor muscles
- Breathing patterns that create high intra-abdominal pressure
- Muscle imbalances or overtraining
These issues don’t just affect bladder control—they can also impact your stride, endurance, and overall running performance.
How Pelvic Floor Therapy Helps Runners
Seek help from a trained pelvic floor physical therapist who can perform a comprehensive assessment of your core strength, pelvic floor function, breathing patterns, and running mechanics to determine what must be addressed. Together, a treatment plan can be curated to your needs to address your priorities.
There is no need to continue to be worried about wearing extra padding “just in case” or feel embarrassed about leakage. What you are experiencing may be common, but is certainly not normal, and definitely not sustainable. Take back control over your body!
Ready to run dry and confident? Request an evaluation today with an expert pelvic floor therapist at Total Performance PT and let’s get you back to the miles you love—without the leaks.
