Why Am I Leaking Urine? The Real Causes of Urinary Incontinence and How to Reduce It
- Jun 29
- 6 min read
If there's one issue affecting women that's still far too normalized, it's urinary leakage.
For many people, leaking urine after childbirth or as we get older is considered "just part of being a woman." We laugh about it—even joking that we laugh so hard we pee our pants.
But urinary leakage, also known as urinary incontinence, can have many different causes.
It's not a normal consequence of giving birth or getting older. And in many cases, it can be improved.
Has it become so accepted simply because so many women experience it?
Is it because it's still such a taboo subject that we'd rather wear panty liners and quietly put up with bladder leaks than talk about them and look for solutions?
Instead, we reassure each other that it's "normal."
If you're experiencing urinary leakage—even if you've recently had a baby or you're getting older—it's important to know that there are many things you can do to improve your symptoms and regain the freedom to move, jump, run, and exercise without worrying about leaking urine.
Even though urinary incontinence is common, it is not normal.
It's your body's way of telling you that something in your pelvic region needs attention.
And the good news?
There are solutions.
The First Step Is Understanding Why You're Leaking Urine
Not all urinary leaks have the same cause.
Understanding when your leakage happens is the first step toward knowing what to do and choosing the right strategies.
If you leak a few drops of urine when you cough, sneeze, exercise, laugh, run, or lift something heavy...
You most likely have stress urinary incontinence.
This means that whenever your body produces force, the pressure inside your abdomen increases.
If your pelvic floor isn't able to manage that pressure effectively...
Oops!
Urine leaks out.
Here's a simplified explanation (remember that urinary incontinence is often multifactorial, but this is one of the most common mechanisms):
Coughing, sneezing, laughing, running, jumping, or lifting
⬇️
Increased pressure inside the abdomen
⬇️
The pelvic floor can't manage that pressure efficiently
⬇️
Urinary leakage
This may happen because your pelvic floor muscles are too weak, too tight, your posture isn't providing optimal support, or you haven't yet learned how to generate strength without directing excessive pressure downward toward your pelvic floor.
What Can I Do to Reduce Stress Urinary Incontinence?
There are many things you can do to reduce leakage during physical activity.
Here are the strategies I focus on most:
Learn how to manage pressure inside your abdomen and pelvic floor. This is known as intra-abdominal pressure management.
Understand how your pelvic floor is designed to move naturally, so it can contract, relax, and adapt to every movement you make.
Practice full-body exercises that reduce unnecessary pressure on the pelvic floor while teaching your body how to move the way you do in everyday life.
Apply these new movement strategies during daily activities and exercise, so your body gradually learns to manage pressure more efficiently and leakage becomes less frequent.
Relearn how to breathe and regulate your stress. A relaxed body and a well-coordinated breathing pattern help your pelvic floor manage pressure more effectively during physical effort.
Si j’ai des fuites en marchant...
Si j’ai des fuites urinaires en marchant, ce qui est vraiment plate parce que la marche est merveilleuse pour le bon fonctionnement du plancher pelvien et de la santé en général, autant physique que psychologique, ça peut s'expliquer par plusieurs causes.
Peut-être que le soutien du plancher pelvien est plus précaire (à la suite d’un accouchement, par exemple), que mon schéma de marche (les pieds et le périnée sont très interconnectés. Les pieds sont notre premier point d'appui au sol et leur façon de bouger influence toute la chaîne posturale jusqu'au bassin et au plancher pelvien.), que mes habitudes posturales créent un stress sur mon périnée ou même que l’état de mon système nerveux influence ma façon de marcher et favorise les fuites urinaires.
J'ai d'ailleurs un atelier complet sur le sujet si tu souhaites comprendre comment tes pieds, ta posture et ton plancher pelvien travaillent ensemble. Juste ici.
What If I Leak Urine While Walking?
If you experience urinary leakage while walking, it can be incredibly frustrating.
Walking is one of the best forms of exercise for your overall health—including your pelvic floor, your physical health, and even your mental well-being.
So why would it cause leakage?
There are several possible explanations.
Your pelvic floor may not be providing enough support, especially after childbirth.
Your walking pattern may also play a role. Your feet and your pelvic floor are closely connected. Because your feet are your first point of contact with the ground, the way they move influences your entire postural chain—from your feet all the way up to your pelvis and pelvic floor.
Your posture and movement habits may also be placing unnecessary stress on your pelvic floor.
Even your nervous system can influence the way you walk, affecting muscle coordination and contributing to urinary leakage.
If you're experiencing urinary leakage while walking and you're in perimenopause or menopause, if your leaks are becoming more frequent, if you're wearing panty liners "just in case," or if you're constantly looking for the nearest bathroom, hormonal changes may also be contributing to your symptoms.
During menopause, declining estrogen levels can lead to changes in the tissues of the urethra and vagina. These changes may reduce urethral support and its ability to stay closed effectively, making urinary leakage more likely.
In other words, hormonal changes can make it harder to hold urine and increase your vulnerability to bladder leaks.
Menopause also naturally affects muscle mass and strength.
When hormonal changes are combined with the age-related loss of muscle mass, urinary leakage may become more common.
That's why maintaining strength, mobility, and overall physical fitness becomes one of your greatest allies during this stage of life.
What Can I Do?
There are several strategies that may help reduce urinary leakage while walking:
Strengthen your entire body—not just your pelvic floor. A strong, well-coordinated body provides better overall support for your pelvic floor.
Build strong glutes and legs. When these muscles are doing their job, your pelvic floor doesn't have to work as hard and is less likely to become fatigued.
Learn how to manage intra-abdominal pressure and develop better postural support to reduce unnecessary pressure on your bladder during movement.
Adjust your fluid intake when needed. Depending on the situation, it may be helpful to modify when and how much you drink before a long walk or other physical activity.
Shorten your stride and slow your walking pace if necessary. This can give your pelvic floor more time to respond and better manage the forces created with each step.
When a topic makes us uncomfortable, we often tend to normalize it.
We laugh about it.
We tell ourselves it's normal.
That it's just part of having children or getting older.
But living with urinary leakage isn't something women simply have to accept.
Urinary leakage is your body's way of telling you that it needs a little more support, a better strategy, or a different way of moving.
And the good news is that, in many cases, things can improve.
Imagine being able to go for a walk, laugh with your friends, play with your children, or travel without constantly thinking about where the nearest bathroom is.
That's often the very first thing women regain:
Freedom.
Because, in the end, this isn't just about your bladder.
It's about your quality of life.
If you'd like to better understand what's contributing to your urinary leakage and leave with a personalized plan that fits your body and your lifestyle, I'd be happy to help.
Your bladder deserves better than a panty liner.
And so do you.
Frequently Asked Questions About Urinary Incontinence
Is it normal to leak urine after giving birth?
Urinary leakage is common after childbirth, but that doesn't mean it's normal.
Pregnancy and childbirth can affect the way your pelvic floor, breathing, posture, and pressure management work together. The good news is that there are many strategies that can help improve your symptoms and gradually restore bladder control.
Will urinary incontinence go away on its own?
Sometimes symptoms improve with time, but waiting isn't always the best approach.
The sooner you understand what's causing your urinary leakage, the sooner you can adopt the right habits and exercises to support long-term improvement.
Are Kegel exercises enough to stop urinary leakage?
Not always.
Kegel exercises can be helpful in some situations, but they don't address every cause of urinary incontinence.
If your pelvic floor is already too tight, if you're not managing pressure effectively, or if your body lacks coordination, strengthening your pelvic floor alone is often not enough.
That's why I prefer a whole-body approach that includes breathing, posture, movement, strength, and nervous system regulation.
When should I seek help for urinary leakage?
If urinary leakage is stopping you from moving freely, forcing you to wear panty liners, making you avoid certain activities, or affecting your quality of life, it's time to seek help.
You don't have to wait until your symptoms get worse.
The earlier you address the problem, the easier it is to regain confidence in your body.
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