Nov 09, 2026
Ever experienced leaks or dribbles while you’re lifting, running, or playing pickleball? High-impact exercise bladder leaks are a thing, and it’s connected to your pelvic floor.
You're hitting the gym because you’re investing in your health. But experiencing leaks or dribbles may knock your confidence a bit, making you not want to work out. We get it.
So, the real question is, do you have to quit those exercises you love? Not exactly.
In this article, we'll cover why you might be leaking during workouts, how you could still stay active, and when to see a doctor.
What Counts as High-Impact Exercise?
Unlike low-impact activities like swimming or cycling,1 high-impact exercises increase pressure in your stomach area.2
They usually involve your feet lifting off the ground, like jumping, running fast, or HIIT (AKA High-Intensity Interval Training).1
Why Does Higher Intensity Raise the Risk for Leaks?
Your pelvic floor muscles help you work against the pressure high-impact exercises put on your stomach area.2 When they are weak, workout leaks could happen because your bladder doesn't have the support it needs.2,3
It could be frustrating, but it is common and absolutely nothing to be embarrassed about.3
A note from us: If your leaks are frequent, heavy, or getting worse, you should talk to your doctor.
How to Modify Intensity Without Quitting Your Workouts
You may need to tweak your workouts a bit while you build your pelvic floor strength. You might not necessarily need to quit your workouts altogether.4
Here are some tips to keep the gains going:4
- Do shorter workouts: if you find that you’re leaking while you’re doing longer workouts, shorten them for a bit until your pelvic floor is stronger.
- Reduce your exercise intensity: swap higher-intensity exercises like sprints for incline walking or cycling.
- Lift lighter: press pause on the heavy, heavy weights and choose lighter weights. Also try to engage your pelvic floor muscles when you do lift.
- Try bladder training: delay peeing when you feel the urge and try to increase the time gradually. We have an entire article to explain this – why don’t you check it out?
- Strengthen your pelvic floor: you can do pelvic floor exercises at home, at work, while you’re sitting or lying down. No equipment needed.
- Choose TENA: we don’t mean to toot our own horn here, but while you’re working on strengthening your pelvic floor and planning your big comeback, we’ve got you.
TENA products for men and women can help you feel dry and confident while you’re working out, absorbing any leaks or dribbles, discreetly.
If your leaks are frequent or getting worse though, you should see your doctor before changing your training intensity.
Building Pelvic Floor Strength for High-Intensity Training
Strengthening your pelvic floor with exercises like Kegels could help you manage leaks while working out.4 Over time, a stronger pelvic floor could help you handle the pressure of high-intensity movements again.2
Like any exercise, your consistency matters more than the number of reps you can do in a session. Before you start pelvic floor exercises, see your doctor. It matters, especially if you’re pregnant, just gave birth, or recovering from surgery.
Choosing Protection That Moves with You
You don’t have to feel embarrassed about using incontinence products. You should see them as an invisible boost while you work out.
Choosing the right protection for working out helps keep you comfortable and confident.
Choose a breathable product with a close, secure fit. This way, it moves with you when you run or jump, and you stay dry during sweaty sessions.
Beyond features, you'll want a product that matches your absorbency needs and the intensity of your workout.
If you’re unsure, our handy product finder quiz can help you find your perfect TENA fit.
When Should You Talk to a Doctor?
It’s time to see your doctor when you notice your leaks are heavy, frequent, and come with urgency5 or pain.6 Let them know if your leaks are worsening or affecting your daily routines and sleep.
A doctor or pelvic floor physical therapist can help you rule out other causes and guide your training goals. Also, while you work with them, TENA has your back with more tips on how to manage incontinence when exercising.
Bladder Leaks? No problem. Start Planning Your Comeback
The TL;DR? Staying active with bladder leaks is possible. But, you may need to make a few adjustments for high-impact exercises.
You don’t need to stop, but slow it down a bit. That could mean shorter durations and lower heights until your pelvic floor catches up with your daily Kegels.
Before switching up your routine or starting Kegels, let your doctor know. They could help guide your training, especially if your leaks are heavy, frequent,5 or come with pain.6
There's no need to sit on the couch and skip your workout. If you’re worried about leaks, TENA has you covered, literally.
FAQs
Can High-Impact Exercise Cause Bladder Leaks?
Yes. Movements that involve running, jumping, and quick changes in direction could add extra pressure in your stomach area.1 If your pelvic floor is weak, it may not be able to handle that pressure, leading to leaks.2
These leaks are a common form of stress incontinence and do not mean something is wrong with you.3 You might just need to adjust the intensity of your workout,4 and add a bit of pelvic floor exercises.2
Is It Normal to Leak Urine During a Workout?
It is a common experience, especially during high-impact movements like jumping or sprinting.3
Many people notice it without ever mentioning it, but you don’t have to stop being active. Small changes to your routine, along with the right protection, can help you feel more in control.4
What Is Stress Urinary Incontinence?
Stress urinary incontinence refers to leaks that happen when there's extra pressure on your bladder and your pelvic floor can’t fully support it.3
It might happen during everyday activities like coughing, sneezing, or exercising.3 While it is one of the most common types of bladder leakage, you could manage it with lifestyle changes, absorbent products and pelvic floor exercises.7
Do I Have to Stop High-Intensity Workouts if I Leak?
Not necessarily. You could keep doing what you love by modifying some exercises.4
For instance, you could shorten high-impact sessions, rather than giving up the activity altogether.
If leaks are frequent or getting worse, talk to a doctor about a plan that lets you stay active while managing bladder leaks.
Can Pelvic Floor Exercises Help with Leaks During Exercise?
Yes. Strengthening your pelvic floor muscles could help them support your bladder during high pressure movements, like jumping or lifting.2
Consistency matters more than doing many reps at once. So, a few minutes most days could help more than occasional long sessions.
If you’re unsure about your technique, a doctor or pelvic floor physical therapist can guide you.
What Should I Look for in a Product for High-Intensity Workouts?
Look for a close, secure fit that will not shift or bunch as you move, along with breathable materials that can handle sweat.
Also, choose an absorbency level that matches how long and how intense your session will be.
The right product should let you focus on your workout instead of worrying about leaks.
Does Running Cause More Leaks Than Other High-Impact Exercises?
Running may cause leaks because of its repetitive impact.1 But there are other activities that involve jumping like jump rope or burpees which tend to place more pressure on your pelvic floor.1
How much any activity affects you could depend on your own pelvic floor strength, and how you perform it.1 It might help to pay attention to which movements trigger leaks, so you can adjust them.
How Can I Modify My Workout to Reduce Leaks Without Losing Intensity?
Small adjustments could make a big difference without sacrificing much.
Try reducing your jump height, softening your landing, or shortening high-impact interval training sessions. It might also help to breathe out as you lift weights to ease pressure off your pelvis.4
These changes let you keep training while giving your pelvic floor muscles more support.
When Should I See a Doctor About Bladder Leaks During Exercise?
Speak with a doctor if leaks are frequent, heavy, or getting worse over time, or if they come with urgency,5 back pain6 or other new symptoms.
A doctor or pelvic floor physical therapist can help identify the cause and recommend a plan suited to your body and your training goals.
References
1. Mattos Lourenco TR, Matsuoka PK, Baracat EC, Haddad JM. Urinary incontinence in female athletes: A systematic review. International Urogynecology Journal. 2018 Mar 19;29(12):1757–63. Available from: https://pubmed.ncbi.nlm.nih.gov/29552736/
2. Rodríguez-Longobardo C, López-Torres O, Guadalupe-Grau A, Gómez-Ruano MÁ. Pelvic floor muscle training interventions in female athletes: A systematic review and meta-analysis. Sports Health [Internet]. 2023 Sept 9 [cited 2026 Sept 13];16(5):19417381231195305. Available from: https://pubmed.ncbi.nlm.nih.gov/37688407/
3. Srakocic S. Incontinence when exercising: Why you may pee a little [Internet]. Healthline. Healthline Media; 2023 [cited 2026 Sept 13]. Available from: https://www.healthline.com/health/urinary-incontinence/incontinence-when-exercising
4. Werner C. Potential exercise challenges and tips for overactive bladder [Internet]. Healthline. Healthline Media; 2026 [cited 2026 Sept 13]. Available from: https://www.healthline.com/health/exercise-tips-for-overactive-bladder
5. NAFC Editorial Staff. When it’s more than a dribble, a guide to heavy incontinence [Internet]. National Association for Continence. 2023 [cited 2026 Sept 13]. Available from: https://nafc.org/bhealth-blog/when-its-more-than-a-dribble-a-guide-to-heavy-incontinence/
6. Nall R. Is there a link between back pain and incontinence? [Internet]. Medicalnewstoday.com. Medical News Today; 2025 [cited 2026 Sept 14]. Available from: https://www.medicalnewstoday.com/articles/325682
7. Cleveland Clinic. Stress incontinence: Causes, symptoms and treatment [Internet]. Cleveland Clinic. 2021 [cited 2026 Sept 13]. Available from: https://my.clevelandclinic.org/health/diseases/22262-stress-incontinence
