Peeing When Exercising? Here’s What You Can Do

Jessica Lubahn 7 min read

Peeing When Exercising? Here’s What You Can Do

You’re rocking your workout …

Jumping Jacks. 



And then it happens …  

… You feel a little squirt of pee and wish you could vanish into thin air.

If you’re struggling with peeing when exercising, you’re not alone, and you’re in the right place.

Read on to learn more about stress urinary incontinence and how to deal with leaking pee while exercising.

Table of Contents


leak pee when exercising

Is it Normal to Pee When I Exercise?

Leaking pee when exercising, also known as stress urinary incontinence, is common but is not considered normal. 

Incontinence is experienced by numerous women of all ages, shapes, and sizes, including: 

  • Older women 
  • Women who have been pregnant; and 
  • Women who have a specific genetic makeup

Why Do I Leak When I Exercise?

Leaking pee when exercising is due to a condition called stress urinary incontinence (SUI). 

SUI occurs in individuals who have a weakness in the muscles of their pelvic floor or sphincter.

What Is Stress Incontinence?

Have you ever been laughing at a great joke only to find yourself wetting your pants?

If so, you’ve experienced stress urinary incontinence.

Stress urinary incontinence refers to the unintentional leaking of urine. 

Sudden pressure on the urethra and bladder can cause the sphincter muscles to part briefly and release urine, resulting in what may range from a slight dribble to a mild soaking.

SUI can occur with movements such as ...

  • Coughing
  • Sneezing
  • Laughing
  • Running; or
  • Heavy lifting

According to the Urology Care Foundation, stress urinary incontinence is most common in women, with around 1 in every 3 suffering from SUI at some point in their life.

But great news.

If you sometimes pee a little while you’re doing everyday things, ONDRwear can help. 

ONDRwear leakproof underwear is ultra-thin and is:

  • Made from sustainable fibers
  • Naturally odor-resistant
  • Moisture-wicking
  • Antimicrobial; and 
  • SUPER soft


peeing when exercising

What Causes Stress Incontinence?

Stress urinary incontinence is caused by weak or damaged pelvic floor or sphincter muscles.

The Pelvic Floor refers to a grouping of muscles that are attached to your pelvis and form the base of your core. 

These muscles have a variety of roles, one of which includes bladder control.

Your pelvic muscles surround your bladder and urethra (the tube that is responsible for carrying urine out of your body) and help to maintain the control of urine as you pee.

If your pelvic muscles are out of shape, you may find yourself leaking pee when exercising.

Stress urinary incontinence may result from: 

  • Constipation
  • Prostate problems
  • Organ prolapse
  • Pregnancy
  • Hormonal changes such as menopause
  • Low back injury
  • Pelvic trauma or injury
  • Obesity
  • Heavy athletic training

How Do I Stop Peeing When I Exercise?

If you are struggling with peeing when exercising, here are some things that may help:

  • Pelvic floor physical therapy
  • Weight loss
  • Core strengthening exercises
  • A vaginal pessary
  • Bladder training
  • Using an Emsella chair
  • Stress urinary incontinence surgery


    peeing when exercising

    7 Ways to Combat Peeing When Exercising

    #1: Try Pelvic Floor Physical Therapy

    A great place to start when you’re trying to put an end to leaking pee when exercising is to visit a pelvic floor physical therapist.

    Specially trained in pelvic floor dysfunction, they will give you a professional assessment to determine the exact cause of your pelvic issues.

    They can then create an individualized plan for you that may include things such as:

    • Specific exercises to help you strengthen your pelvic floor
    • Dietary changes, including foods you may want to avoid when dealing with urinary incontinence

    #2: Lose Weight

    2010 study found that losing weight can help to reduce the incidence of stress urinary incontinence episodes. 

    Since losing extra body weight removes some pressure on the bladder and pelvic floor, it can help decrease urinary incontinence.

    #3: Exercise More

    Another idea for ending the problem of peeing when exercising is to exercise right on through it.

    That’s right.

    Maintaining a regular exercise routine can help strengthen your pelvic muscles.

    You will want the focus of your exercise to be on strengthening your pelvic floor, so trade out high-impact workouts (like aerobics, CrossFit, or jogging) with exercises that zero in on your core, such as Pilates. 

    Getting your core into shape can go a long way towards putting an end to leaking pee when exercising.

    #4: Use a Pessary

    A vaginal pessary is a pliable, removable device that is placed into the vagina to help support areas of pelvic organ prolapse (POP).

    POP results when the …

    • Bladder
    • Uterus; or
    • Rectum

    … drop or bulge down towards a woman’s vagina. When this occurs, it can put pressure on the bladder, causing stress urinary incontinence issues.

    Typically made of silicone, pessaries come in a variety of types, including:

    • Ring: A circular device that may be easily inserted and removed without the help of a doctor.
    • Gelhorn: A disc-shaped device with a small knob in the center. A Gelhorn pessary is used for severe prolapse.
    • Gehrung: This U-shaped device is molded to fit the individual and is used for more advanced uterine prolapse.

    Your doctor will be able to help determine the type of pessary that will be the best option for you to prevent peeing when exercising.


    peeing when exercising

    #5: Bladder Training

    Bladder training is a common way to manage urinary incontinence and put an end to peeing when exercising.

    Your physical therapist or doctor can help with this option and may recommend methods such as:

    • Kegel exercises: Kegels can be done pretty much anywhere and help strengthen the muscles of your:
      • Bladder
      • Pelvic floor
      • Uterus
      • Small intestines; and 
      • Rectum
    • Delaying urination: This method may start by trying to hold your urine for 5 minutes. You will then gradually increase the time until you are urinating every 3 to 4 hours.
    • Scheduling bathroom trips: You may be encouraged to go to the bathroom at specific times, whether you feel the urge to pee or not. For instance, you may start by going to the bathroom hourly and then gradually increase the time until you find the schedule that works most comfortably for your bladder.

    Bladder training can help by:

    • Increasing the amount of pee your bladder can hold
    • Lengthening the amount of time between trips to the bathroom
    • Improving your control over the urge to urinate


      peeing when exercising

      #6: Try the Emsella Chair

      Another treatment that's gaining popularity is the Emsella chair.

      Providing an entirely non-invasive electromagnetic stimulation of the muscles of the pelvic floor, the Esmella chair was created to rehabilitate a weak pelvic floor.

      Some medspas and other facilities are now offering this form of incontinence treatment.

      #7: Consider Surgery

      In case of severe stress incontinence, surgery may be required. 

      Surgery is usually done as a last result due to its invasive nature.

      Most surgeries for bladder incontinence fall into two categories:

      • Sling procedures
      • Bladder neck suspension procedures

      As with any surgery, incontinence surgery comes with a list of risks, including:

      • Urinary tract infection (UTI)
      • Temporary difficulty in urination
      • Urinary retention (incomplete emptying of the bladder)
      • The development of an overactive bladder
      • Difficult or painful intercourse

      Leaking Pee When Exercising? Here’s How ONDR Can Help

      Dr. Jessica Lubahn is a urologist, mother, and founder of ONDRwear Leakproof Underwear.

      She saw firsthand the daily frustrations and embarrassment that resulted from urinary leakage in both men and women and decided to do something to help.

      Feel More Confident While Exercising

      Don’t miss out on spin class because you are worried about peeing when exercising.

      ONDRwear has you covered for any leaks, expected or unexpected. 

      You can rest assured knowing that your ONDRwear will leave you feeling:

      • Fresh
      • Dry; and 
      • Protected

      Feel More Comfortable When Exercising

      ONDRwear was designed for comfort. 

      Eco Friendly and sustainable, ONDRwear is made from naturally odor-free and nonirritating Beachwood fiber and algae. 

      Gone are the days of wearing bulky, uncomfortable pads that bunch up on you. 

      ONDRwear has built-in protection that moves with your body, preventing you from ever experiencing the infamous pad wedgie ever again.

      What have you got to lose?


      peeing when exercising


      The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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