19/08/2026
💧 Leaking when you cough, sneeze, run or exercise?
You’re not alone — and leaking urine isn’t something you simply have to put up with.
It can be a sign that your pelvic floor isn’t managing pressure as effectively as it could. But there are things you can do. 👇
1️⃣ Get your pelvic floor assessed
Not everyone needs the same exercises or treatment. A women’s health physiotherapist can assess how your pelvic floor is working and help identify what may be contributing to your symptoms.
2️⃣ Learn to contract AND relax
A strong pelvic floor isn’t just about squeezing! Your pelvic floor needs to contract when needed, but also relax and lengthen properly.
3️⃣ Coordinate your pelvic floor with movement
Learning when to activate your pelvic floor: particularly before coughing, sneezing, lifting or impact exercise can help you manage increases in pressure.
4️⃣ Don’t forget your breathing
Holding your breath can increase pressure through your abdomen and pelvic floor. Learning to breathe well during exercise and everyday activities can make a difference.
5️⃣ Gradually build strength and load
If running, jumping or exercise causes leaking, it doesn’t necessarily mean you need to stop. The right rehabilitation programme can help you gradually build your capacity.
6️⃣ Look at the bigger picture
Pregnancy, childbirth, hormonal changes, constipation, pelvic pain, previous surgery, exercise habits and other factors can all influence pelvic floor function.
✨ Most importantly: leaking is common, but it isn’t something you just have to accept.
Your pelvic floor is part of a whole system — and sometimes it needs more than simply being told to “do your Kegels!”
If you’re experiencing leaking or pain, book in with a member of our pelvic health team for an individual assessment.
💬 Have you been told that leaking is “just normal after having children”? Let me know below 👇
