CrossFit, Running, and Leaking: Why Strong Athletes Still Have Pelvic Floor Issues

You can deadlift your body weight. You can run a half-marathon. You have visible abs. So why do you still leak urine when you do box jumps or double-unders?

There is a pervasive myth in the fitness world that leakage is just "part of being a mom" or "the price of lifting heavy." You might even see memes about "peeing a little" during a PR (Personal Record).

The Truth: Leakage is Common, But It Is Not Normal (Even for Athletes) In high-level athletics, pelvic floor dysfunction is rarely about weakness. If you are squatting heavy loads, your glutes and core are likely very strong. The problem is usually Pressure Management.

The Mechanics of the Leak Think of your core (diaphragm, abs, pelvic floor) as a soda can.

1. The Pressure: When you lift heavy or land from a jump, internal pressure spikes.

2. The Escape Valve: If you hold your breath (Valsalva maneuver) or bear down incorrectly, that pressure has to go somewhere. If your pelvic floor is the "weakest link" or is too rigid to absorb the shock, the pressure blows the valve open -> leakage.

How We Keep You in the Gym Dry: We rarely tell athletes to stop training. Instead, at Milton Physio Plus, we tweak your mechanics:

• Breath Coordination: Teaching you to "blow before you go" (exhale on exertion) to offload pressure from the bladder.

• Piston Breathing: Coordinating your diaphragm and pelvic floor to work together dynamically, rather than rigidly bracing.

• Impact Loading: Graduated return-to-run programs that build tissue tolerance.

You don't have to wear black leggings to hide accidents anymore. Let’s optimize your pelvic floor to match the strength of the rest of your body. Visit Milton Physio Plus today to book an assessment!