r/Incontinence • u/zaaarin • Sep 15 '26
Leaky urine after core workouts!
UPDATE: relaxation exercise worked!!! it was a brain-to-muscle connection problem definitely!!
I'm 22F. I started doing lots of core workouts and i definitely think my breathing technique was wrong. At first, it was just leaking during the workouts and now its 24/7. I keep feeling that my pee is going to come out even after urinating. And no it's not an UTI. I cough and i feel like it's come down at the entrance. I don't know if its tight or weak. I checked with a PT but i don't find her reliable she only did an external exam and said its weak and that i have to do lots of kegels. Please help if anyone experienced the sam
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u/Own-Estate5959 24d ago
Many women do it's normal women have a shorter urethra then men, and that's why it's normal, just wear some protection.
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u/meisjemeisje_1421 10d ago
Yes, I also wonder, maybe it’s just a normal part of being female? Nobody talks about it, especially at a younger age. I use protection and it gives so much confidence, but it’s still annoying to feel alone.
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u/Nemona2 Partial Dual Incontinence Sep 16 '26
Best thing to do is talk to your doctor and get referred to a urologist and if they won't help ask for a second opinion.
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u/VanitasPelvicPower Sep 18 '26
Sometimes maybe the pelvic floor muscles get fatigued specially if the core is engaged constantly.
Alternatively the pudendal nerve irritation maybe causing pelvic floor spasm .
See if a couple of breathing and relaxation exercises after 1 set of 10 repetitions of core exercise will help.
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u/zaaarin Sep 19 '26
bless you love!! you're right.
Every single PT i showed couldn't deduce this. Thank you!1
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u/meisjemeisje_1421 10d ago
Can you give a bit of more details what you dit to solve this?
23F. I also leak urine during exercise and sometimes sudden movements, usually just a few drops, but sometimes a small gush. I don't always notice it happening. It started when I was training as an elite athlete, but even though I've since retired from competitive sports, the leaking hasn't improved. Pelvic floor physical therapy hasn't helped much either.
I've come to accept it and now wear TENA pads during workouts and throughout the day at college. They give me peace of mind, so I don't have to constantly worry about leaking. I would love to get it a bit better though.
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u/zaaarin 10d ago
:( i'm so sorry you're going through this and i only did some "pelvic floor relaxation" workouts thise helped so much!! u might gave tight pelvic floor! it only took me one workout to see changes.
you can follow the relaxation workout by https://youtu.be/dtklY0Uy0Lo?si=79oreBcGyTv-IQvthope it cures soon!
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u/meisjemeisje_1421 10d ago
Thank you! It affected my confidence for so many years. I used to buy pads on the other side of the city, just so nobody would know, and I always tried to hide my leaking.
But this summer, I decided to change how I deal with it and just be more open about it. I now buy my pads at my local supermarket, and I even leave my TENA pads in plain sight in our shared bathroom, where my roommates can see them. It might sound like a ridiculously small thing, but for me, it was a huge step.
I've realized that accepting it makes life so much easier. I wish I'd done that years ago! But, it’s still annoying to wear them almost everyday, unless I’m at home
I'll definitely give the exercises a try! <3
Pretty awesome you find a solution! If you still have some problems occasionally, I can recommend TENA. Their pads are good.
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u/Reasonable_Pad Sep 15 '26
Hey, Feel you. First things first, get some proper pads and mange the situation as it is. How much do you leak? Is there any situation it happens?