Why Do I Pee When I Jump? A Guide to Overcoming Incontinence While Jumping

Jessica Lubahn 9 min read

Why Do I Pee When I Jump? A Guide to Overcoming Incontinence While Jumping

You’re jumping on the trampoline with your children, or you’re finishing your workout with a quick cardio session with a jump rope, and you feel it —  that small dribble of urine and panic strikes. 

Are you tired of feeling anxiety anytime you get involved in jumping, running, sneezing, or even laughing? Does rushing to the bathroom during your favorite activities have you constantly questioning:

  • Why you pee when you jump 
  • If it’s normal; and 
  • What can be done to stop it from happening?

We hear you, and we’re ready to help. 

Keep reading to learn why it happens and what you can do to get back to living life comfortably without worrying about urine leaks.

Table of Contents

Is it Normal to Pee While Jumping?

Bladder leakage, or peeing while jumping is not considered normal, but it is more common than one might think. 

In fact, about  1 in 3 women suffer from stress incontinence (what typically causes you to pee while jumping) at some point in their lives. 

But you’re here to answer the popular question, “Why do I pee a little when I jump?”

Keep reading to learn why stress incontinence happens and what  you  can do to prevent it. 


why do i pee when i jump

Why Do I Pee Myself When I Jump? Stress Incontinence Is Usually to Blame

If you experience urine leakage when jumping, coughing, or laughing, it is likely due to stress incontinence. 

When you do physical activities, like jumping, the exertion caused by the activity increases the pressure on your abdomen, in turn putting pressure on your bladder. 

When we refer to stress incontinence, the word stress is referring to the physical strain that is associated with urine leakage. 

This occurs when the urethral sphincter or the pelvic floor muscles, sometimes even both, have been weakened or damaged, making it more difficult to hold in urine. 

Stress incontinence is typically divided into two different subtypes: 

  1. Urethral hypermobility — This is when your bladder and urethra shift downward when pressure is put on your abdomen and there is no support under the urethra to keep it compressed and keep it closed. 
  2. Intrinsic sphincter deficiency — With this type of stress incontinence, urinary sphincter problems lead to the inability for the sphincter to close completely, or cause the sphincter to pop open when pressure is put on it.

What Causes Stress Incontinence?

There are several reasons stress incontinence occurs, some of the most common causes include: 

  • Vaginal childbirth — women who deliver vaginally are more likely to develop stress incontinence. This is because vaginally delivering a baby can stretch and damage the muscles and nerves of the pelvic floor. 
  • Age — as women age, the muscles in the pelvic floor, as well as the urethra, weaken. Because of this, it takes less pressure from the abdomen for the urethra to open and leakage to occur. 
  • Menopause — as a woman gets closer to menopause, the levels of estrogen in her body begin to drop, making the pelvic muscles weaker. 
  • Urinary sphincter damage — stress incontinence is even common in men who have dealt with urinary sphincter damage due to a pelvic fracture or prostate surgery.

Additional causes of stress incontinence include: 

  • Genetics
  • Trauma
  • Chronic conditions; or 
  • Weight gain 

Many women dealing with stress incontinence often feel too embarrassed to ask for help, or they think that peeing while jumping, or doing other forms of physical exercise is “normal”  — but they shouldn’t. 

Asking your doctor “Why do I pee when I jump?” can help your doctor address any underlying issues and work on a plan to overcome the issue that is causing you to pee while jumping or doing other physical activity.

How Do I Stop Peeing When I Jump?

You’ve had it with avoiding trampoline fun with your kids, or not being able to jump rope at the gym the way you once could - and you want answers to the question you never realized you’d be asking: 

“How do I stop peeing when I jump?”

Your doctor may recommend several things to do to gain control of your bladder. 

There are both non-invasive methods as well as surgical procedures that can help overcome peeing while jumping or doing other forms of physical activity — even sneezing, laughing, or coughing.  

In the following sections, we’re covering some of the most common methods used to help stop leaking urine while jumping, coughing, sneezing, or laughing.


why do i pee when i jump

3 Non-Invasive Methods to Stop Peeing While Jumping

#1: Lifestyle Changes

When trying to overcome peeing while jumping, your doctor may recommend you look at your current lifestyle. 

If you’re someone who smokes, it may be beneficial to stop. Studies show that chronic cough, potentially  due to smoking, puts more pressure on your pelvic muscles, resulting in weakened pelvic floor muscles, and an increased risk of stress incontinence. 

Increased weight gain can also play a large role in stress incontinence. Excess weight in your abdominal region puts added pressure on your bladder. This pressure can result in a weakened or damaged pelvic floor — making bladder leaks more likely to occur.

#2: Strengthen Your Pelvic Floor

Your doctor — or even a physical therapist — may recommend strengthening your pelvic floor to reduce urine leakage.  Pelvic floor therapy exercises can help your pelvic floor muscles function properly. 

Some of these exercises include: 

  • Kegels
  • Glute Bridges
  • Squeeze and release exercises; and
  • Squats 

These exercises target specific areas, and although very helpful to avoid peeing when you jump, it’s important to remember that your pelvic floor is a part of a muscle group that holds the organs of your pelvis in place. 

Other parts of your body, including the …

  • Diaphragm
  • Abdominals; and
  • Obliques

… are connected to your pelvic health. 

To help keep these muscles strong, and to avoid urine leakage, consider adding yoga into your weekly workout regimen. 

Some of the most effective yoga poses for your pelvic health are: 

  • Reclined bound angle
  • Child’s pose; and
  • Malasana

Improve your pelvic health, and give yourself extra self-care by taking time each week to practice these exercises and gain confidence to do the activities you love without running to the restroom.

#3: Wear Pee-Proof Underwear

While navigating how to overcome stress-incontinence and deciding on the best technique for your unique needs, you may be wondering exactly what you can do in the meantime. 

Thankfully, pee-proof underwear is the answer you’ve been waiting for. 

Gone are the days of big, bulky, pads and “adult diapers” to help provide coverage for bladder leaks. 

Designed by a urologist and mother who understands the frustrations and embarrassment that urinary leakage can cause, ONDRwear was created with  you  in mind. 

Ultra-absorbent and stylish, ONDRwear is the perfect solution to minimizing the discomfort caused by stress incontinence while enjoying the activities you love.


3 Surgical or Invasive Procedures to Stop Peeing While Jumping

Occasionally, non-invasive techniques aren’t enough to stop stress incontinence from occurring — but don’t worry, there are other options available to you!

#1: Urethral Bulking Procedure

Lifestyle and noninvasive treatment above may not be enough for some individuals to regain bladder control.  This is an office based-procedure where bulking agents are injected directly into the urethra to allow it to seal more tightly and prevent leakage. Many kinds of agents have been used in the past and this continues to be an area of innovation. Bulkamid was FDA approved in 2020.

With this procedure, there is minimal downtime and quick recovery. 

#2: Colposuspension

 Peeing while jumping may be due to your bladder or urethra dropping out of place. To fix this, your doctor may perform a  Burch colposuspension procedure, which is oftentimes considered a long-term solution to stress incontinence issues. 

The two types of colposuspension, are: 

  1. Open colposuspension — surgery is done through a large cut; and
  2. Laparoscopic colposuspension — surgery is done through one or two small cuts

    During this operation, the bladder neck is raised back to its correct position using several stitches that are placed into the wall of your vagina and pelvic tissues to keep your bladder neck in place and support your urethra. 

    #3: Midurethral Sling Procedure

    If you are struggling with peeing when ... 

    • Jumping
    • Running
    • Coughing
    • Sneezing; or 
    • Laughing 

    … and other techniques are not proving to be helpful, your doctor may recommend a bladder sling surgery, also known as  mid-urethral sling surgery

    Bladder sling procedures are more complicated than some of the other surgical methods for overcoming stress incontinence. This is why the surgery is often performed after other stress incontinence surgeries have failed. 

    During the procedure, a sling made up of synthetic material, or compatible body tissues, is attached to the abdominal wall and placed around the urethra to lift it back into its normal position and aid in urine retention by exerting pressure on the urethra.


    why do i pee a little when i jump

    Are You Worried That You’ll Pee a Little When You Jump? ONDRwear Provides Comfortable, Affordable Solutions So You Can Continue Doing the Things You Love

    Is worrying about whether you’ll pee a little when you jump, sneeze, play, or laugh? 

    Do you want to get back to doing the activities you love, without the embarrassment or discomfort you feel when you feel the dribble of urine in the middle of your activity? 

    ONDRwear offers the best protection with our leak-proof, plant-based underwear that is designed by a urologist who has been helping patients with stress incontinence for years. 

    Our pee-proof underwear offer maximum protection and comfort, so you never have to worry about jumping on the trampoline and running to the bathroom without all the questionable looks — or the discomfort of “adult diapers” and pads again. 

    Try  ONDRwear risk-free today and get back to living worry-free. 



    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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