Do You Wee When You Run?
Experiencing urinary leakage while running is far more common than many people realise — but it’s also widely misunderstood. The most common assumption is that it’s caused by a “weak pelvic floor” and that the solution is simply to strengthen it. In reality, pelvic floor function is far more nuanced, and the right approach varies from person to person.
Guest blog post by Katie Richardson, a local Raglan Physiotherapist with advanced pelvic health training.
Myth‐Busting the Common Misconceptions Around Pelvic Floor Health and Function.
Experiencing urinary leakage while running is far more common than many people realise — but it’s also widely misunderstood. The most common assumption is that it’s caused by a “weak pelvic floor” and that the solution is simply to strengthen it. In reality, pelvic floor function is far more nuanced, and the right approach varies from person to person.
Signs of pelvic floor dysfunction are not limited to urine leaking but can also include heaviness and dragging sensations, pain, bowel issues and much more. These issues are also not just seen in people who have given birth, anyone can experience pelvic floor issues, especially those who participate in high impact sport and even men!
People always tell me... ‘oh I just haven’t done enough pelvic floor exercises’. However, for most people the issue isn’t a lack of strength at all — it can actually be that the pelvic floor is over‐active and needs to learn how to relax. Being able to move through a full range of motion is just as important as generating strength.
Hip muscles also play a significant role. Certain hip muscles weave into and influence the pelvic floor, which means targeted hip strengthening can improve pelvic floor function and reduce symptoms.
There are also both external and internal supports that can help manage leakage during running. One of these options is pessaries which are like modified tampons that assist the pelvic floor to prevent leaking.
Optimal lower limb biomechanics will influence pelvic floor function and so lower limb strengthening and optimal footwear can help to reduce symptoms of dysfunction.
Breathing is another major factor. Your diaphragm and pelvic floor work together as a pressure system. If your breathing patterns increase abdominal pressure — especially during higher‐impact activities like running — leakage can occur. Improving diaphragmatic coordination can make a big difference.
Finally, bowel health matters. Constipation or other bowel issues can increase pressure on the pelvic floor and contribute to leakage. These issues are common among runners and shouldn’t be overlooked.
Ultimately, there’s no one‐size‐fits‐all strategy. Pelvic floor health is highly individual, and the most effective way to understand what’s driving your symptoms is to work with a pelvic floor physiotherapist. They can assess the full picture and guide you towards the most appropriate, personalized approach. Pelvic floor physios can also work alongside your personal trainer or running coach to ensure you are optimising your pelvic floor function.
How can I help? As a Pelvic Floor Physio and Nutritionist, I have the skills to look at bladder & bowel health in a holistic manner.. I can look at the physical side of pelvic floor function, hip strength and biomecahnics; whilst also focusing on health optimisation through nutrition.
You can find me at the Connect Health Clinic in Raglan and I offer both online and in person appointments.
www.connecthealth.nz
Katie Richardson
Physiotherapist (BSc Hons) with advanced level pelvic health training
Personalised Nutrition (MSc)
