Let’s get real for a minute: you’re crushing a deadlift PR, nailing a box jump, or just having a laugh with your gym crew—and suddenly, you feel that unmistakable “oh no” moment. If you know, you know. Welcome to the club no one asked to join: athletic stress incontinence.
So, What Is It?
Athletic stress incontinence (the official name is “stress urinary incontinence,” or SUI) is the involuntary leakage of urine during physical activity. We’re talking anything that ramps up abdominal pressure—think lifting, jumping, running, sneezing, or even a good belly laugh.
Why Does It Happen (Especially to Active Women)?
Here’s the science bit: your pelvic floor muscles are like a little hammock holding everything in place. When you lift heavy, sprint, or launch into a burpee, those muscles are put under pressure. If they’re not quite up to the challenge (thanks, genetics, childbirth, or just life), a little leak can sneak through.
- Strength athletes: 70% of women who lift weights experience SUI at some point (yep, you read that right).
- Post-partum mums: After pregnancy and childbirth, the pelvic floor can be a bit, well, tired. Up to 45% of women over 30 experience SUI.
- Everyday gym-goers: Even if you’re just getting your steps in, high-impact movement can trigger leaks.
How Much is “Normal”?
Let’s bust a myth: you’re not alone, and you’re not broken. Most leaks in the gym are classified as “light” (1–10ml per episode), with some women experiencing moderate leaks (10–30ml). Athletic stress incontinence typically averages 5 - 15ml. Only rarely does it go beyond that, especially during everyday workouts.
Why Don’t We Talk About It?
Because, let’s face it, no one wants to chat about pee at the squat rack. But here’s the thing—not talking about it doesn’t make it go away. In fact, almost 70% of women in strength sports have dealt with SUI. That’s a lot of silent suffering (and a lot of creative sweatshirt-tying).
What Can You Do About It?
- Pelvic floor exercises: Kegels are your friend (even if they’re not as fun as bicep curls).
- See a physio: Pelvic health specialists are absolute game-changers.
- Wear the right gear: (Shameless plug) That’s why I created FitKnicks—leakproof, seamless undies designed for active women who’d rather focus on their next set than their next “oops” moment.
Bottom Line
Athletic stress incontinence is way more common than you think, and it’s nothing to be embarrassed about. The more we talk about it, the more we can support each other—one squat, jump, or giggle at a time.
Got questions or want to share your story? Drop a comment or slide into our DMs. We’re here for every rep, every run, and every real-life moment.