I want to talk about something that happens often in our box, but no one ever mentions: incontinence—the occasional leakage during a workout, which can be a sign of Pelvic Floor Dysfunction.
If you’re a woman, especially a mum, and you’ve ever had to stop mid-double-under or felt that uncomfortable surprise during a box jump, you are not alone. This is an incredibly common issue, often caused by pregnancy, high-impact exercise, and the lack of specific pelvic floor training. It’s the elephant in the box, and we need to talk about it openly because Pelvic Floor Dysfunction is highly manageable.
The Honest Reality: It’s a Muscle Problem, Not a Moral One
The pelvic floor is a layer of muscles and ligaments that stretches like a hammock from your tailbone to your pubic bone. It supports your organs (bladder, uterus, bowel) and, crucially, controls the function of those organs. High-impact movements put sudden, intense pressure on this system. If the muscles aren’t strong or coordinated enough to brace against that pressure (especially after childbirth), leakage occurs.
The key thing to understand is this is a neurological and muscular issue, not a moral failing or a reason to quit training. Your body simply needs to rebuild the connection and strength in that area.
Managing the Immediate Issue: Pads, Planning, and Positivity
When dealing with leakage, the immediate priority is finding ways to feel comfortable and confident enough to keep training while you work on the long-term fix.
I have researched this issue and spoken with female members about their experiences, and here are the practical management solutions we often recommend:
- Protective Wear: Don’t be embarrassed. Using protective pads designed for sport (not just menstrual pads) can offer peace of mind during high-impact WODs.
- Timing: Pay attention to your hydration and bladder timing. Go to the toilet immediately before class.
- Breathing Cues: Learn to exhale on exertion. Holding your breath (the Valsalva manoeuvre) dramatically increases downward pressure on your pelvic floor. Coachable athletes learn to manage this pressure.
The Long Game: You Can Keep Training While You Improve
A huge number of athletes experience this, and you absolutely can continue to train whilst this happens. Improving and hopefully eliminating it entirely is a long-term goal that requires consistency, but it does not mean taking a break from the gym.
The process of repair and strengthening can take a long time, often six months to a year, but every small effort matters. Be patient with your body and celebrate the small wins, like a reduction in leakage frequency or feeling a stronger connection during light lifts.
The Long-Term Solution: Coachable Habits and Specialised Help
Fixing the pelvic floor long-term requires shifting your focus from just high-intensity movement to targeted stability and coordination:
- Work with a Coach (Smart Scaling): Your coach is your greatest tool. If a WOD involves 50 box jumps and you know that will cause leakage, your coach should be scaling you immediately to a movement like a step-up or reducing the volume. Scaling is smart training; it allows you to maintain intensity without reinforcing pelvic floor dysfunction.
- Targeted Training: This means Kegels, but done correctly. They should be quick contractions followed by a full, deep relaxation. A strong pelvic floor needs both strength and the ability to relax quickly.
- Professional Support: I encourage all women experiencing this to consult a Women’s Health Physiotherapist. They are specialists who can assess your pelvic floor function directly and give you a personalised rehab programme. This is the single most efficient way to address the issue.
We are a coaching facility built on the principle of virtuosity—performing common movements uncommonly well. That dedication to quality includes looking after the foundations of your body. Don’t hide this problem; bring it to your coach so we can help you train smarter and get you back to jumping without worry.
Ready to Train Smarter for Longevity?
If you’re looking for a coaching team that takes your individual health needs seriously, including the things no one talks about, our coaches at CrossFit Chiltern are here to help.
Book a Discovery Call today with one of our team!
We can discuss your goals and how we structure your training for long-term health and peak performance.