Stats That Stop You in Your Tracks:
- Up to 30% of female athletes experience urinary incontinence (UI), often dismissed as “normal” (source: NIH).
- Women who do high-impact sports are 2–3 times more likely to leak than non-athletes (source).
- A recent study found that even elite CrossFit athletes experience pelvic floor symptoms—including prolapse risk—without access to support (source: PubMed).
Let’s Be Real: Peeing When You PR Isn’t a Badge of Honor
If you’re leaking mid-run, bracing hard during a lift, or wondering why your core feels like it’s giving up on you—you’re not alone. But here’s the deal: it might be common, but it’s not normal. And it’s absolutely not something you just have to live with.
What’s Really Going On?
For active women, especially those in their 30s, 40s, and 50s, the intersection of training intensity, hormonal changes (hello perimenopause), and under-recovery creates a perfect storm for pelvic floor dysfunction. Your pelvic floor—those deep muscles that support your bladder, uterus, and bowel—is the underappreciated MVP of your performance system.
As estrogen declines (starting as early as your late 30s), collagen production decreases, connective tissue gets less elastic, and recovery takes longer. Pair that with high-impact exercise, poor core strategy, or a history of birth trauma and boom—you’ve got leaks, pressure, or even prolapse brewing under the surface.
But Wait, What Even Is the Pelvic Floor?
It’s not just a set of muscles you clench during a Kegel. Your pelvic floor is part of your core canister—a pressure system that includes your diaphragm, deep abdominals, and spine. It:
- Stabilizes your pelvis during movement
- Supports intra-abdominal pressure during lifts
- Coordinates breath, posture, and performance
- Keeps your organs in place and your bladder in check
When it’s under too much pressure—or not strong or coordinated enough—it can’t do its job.
Top Signs Your Pelvic Floor Is Trying to Tell You Something:
- You leak when running, jumping, sneezing, or lifting
- You feel a “heaviness” or bulge sensation
- Your core feels disconnected or weak
- You pee just in case all the time
- You brace hard or hold your breath during workouts
What’s Causing It?
- High-Impact Movements: Think running, jumping, HIIT—all amazing but load the pelvic floor repeatedly.
- Improper Core Strategy: Many athletes unknowingly brace their abs or breathe poorly, increasing intra-abdominal pressure and taxing the pelvic floor.
- Hormonal Changes: Estrogen helps maintain tissue strength and elasticity. Perimenopause and menopause make muscles and fascia more vulnerable.
- Under-Recovery: Constant stress (physical or emotional) compromises healing, muscle recruitment, and coordination.
- Previous Pregnancy or Birth Injury: Even years later, trauma to the pelvic floor can persist, especially when ignored.
What You Can Do About It (Without Quitting the Gym):
✔️ Get a Pelvic Floor Assessment: Especially if you’re experiencing symptoms. A pelvic floor physical therapist can help identify imbalances and provide a plan that supports your sport, not sidelines you.
✔️ Relearn Breath + Core Mechanics: How you breathe and brace matters. Try exhaling on exertion, engaging your deep core—not just sucking in your stomach.
✔️ Train Smart, Not Just Hard: Balance high-impact training with mobility, breathwork, and recovery. Think of pelvic support like you do a warm-up or cooldown—it’s essential.
✔️ Work With Hormones, Not Against Them: Nutrition, sleep, and nervous system care all impact how your body responds to training. Support hormone health with intentional fueling, rest, and strength work tailored for this season.
✔️ Ditch the Shame: Leaking doesn’t mean you’re weak or broken—it means your body is asking for support. Get curious, not critical.
This Isn’t Just About the Gym
Your pelvic health is tied to long-term well-being. Left untreated, symptoms can worsen into prolapse, chronic pain, and even mental health impacts like anxiety, shame, and social isolation.
Let’s flip the script: Pelvic floor care isn’t a sign of weakness. It’s a performance enhancer.
Watch Our Expert Interview: Power, Performance & Perimenopause. In this can’t-miss conversation with performance coach & menopause specialist Catherine Reisen, we unpack:
- How hormones impact recovery and strength
- What most fitness programs miss
- How to train smarter during perimenopause
Ready to Train Without Leaks?
Join Alex Megan’s Pelvic Power Pod starting Sept 22 for small group coaching + on-demand training that blends strength, breathwork, and pelvic floor mastery.
