Exercising with Urinary Leakage for Men

Ever skipped a workout because you were worried about leaks? You’re not alone. Whether it’s a jog, a gym session, or a game of basketball, dealing with incontinence during exercise can be frustrating. But it doesn’t have to be. With the right approach, you can stay active, feel comfortable, and keep doing what you love confidently. Let’s talk about how to make that happen.

Let’s be real: no one likes talking about bladder leaks. But it’s important to normalize it, because it’s more common than you may think. While urinary incontinence is more common in women, men are not immune to it.¹ And it’s not just a “getting older” thing. It happens for a variety of reasons, but there are ways to manage it.

It’s important to know that not all bladder leaks are the same. Here are the main types of bladder leaks men experience:

• Stress incontinence: Ever leak when you lift something heavy, sneeze, or go for a run? That’s stress incontinence. It happens when pressure on the bladder causes unexpected leaks. ¹
• Urge incontinence: Also called overactive bladder, urge incontinence gives you a sudden, intense urge to go — sometimes so strong that you don’t make it in time.¹
• Overflow incontinence: Feel like your bladder never fully empties? You might experience frequent dribbling, even after using the bathroom.¹
• Mixed incontinence: Some guys deal with a mix of these, like stress and urge incontinence happening together.¹

Learn more about the types of male incontinence.

Why Does It Happen?

There’s no single cause of incontinence in men. It can be triggered by a few different things, including:

• Prostate issues: An enlarged prostate or surgery (like a prostatectomy) can affect bladder control.¹
• Age-related changes: Muscles and nerves weaken over time, sometimes leading to leaks.¹
• Surgery: Certain procedures, especially prostate surgery, can impact how well you hold in urine.¹
• Urinary tract infections (UTIs): A UTI can cause urgency, frequent trips to the bathroom, and occasional leakage.¹
• Lifestyle habits: Extra weight, smoking, too much caffeine or alcohol can all play a role in bladder issues.¹

Explore the causes of male incontinence.

Ever had an unexpected leak during a workout? Exercise-induced urinary incontinence is a type of stress incontinence and happens when physical movement (especially high-impact or strenuous activity) causes involuntary bladder leaks.² While it’s not necessarily a cause for concern,² it often makes workouts frustrating or even causes you to restrict your activities.¹

When you move, jump, or lift, your body puts pressure on your bladder. If your pelvic floor muscles aren’t strong enough to handle that pressure, leaks can happen.

• Running & jumping (high-impact workouts): These activities repeatedly jolt your bladder, which can lead to leaks if your pelvic floor muscles aren’t providing enough support.
• Weightlifting & core workouts: Heavy lifting2 engages the abdominal muscles, increasing pressure on the bladder, especially if you hold your breath or brace your core.
• Low-impact exercises: Even light activities like yoga or cycling can cause leaks if your pelvic floor muscles are weak.

Urinary leaks during exercise don’t just happen randomly. There are a few key reasons why they might be affecting you.

• Weak pelvic floor muscles: Whether due to aging, surgery (like a prostatectomy), or lack of training, weakened pelvic floor muscles struggle to support your bladder during movement.²
• Overactive bladder triggered by movement: For some men, any physical activity itself can put pressure on the bladder leading to leaks,³ even with simple movements like stretching or brisk walking.²

While incontinence during exercise can feel frustrating, understanding what’s causing it is the first step to managing it.

Bladder leakage during exercise doesn’t have to stop you from staying active. With the right steps, you can regain control and enjoy your workouts without worry. Here are some practical tips to help manage leaks during exercise:

1. Plan your fluid intake

Stay hydrated, but don’t overdo it right before your workout. Drink enough water throughout the day but try to avoid overloading your bladder with fluids just before you exercise. Also, limit caffeine as it can irritate the bladder and increase urgency.²

2. Wear appropriate workout clothes

Opt for dark colors and moisture-wicking materials to keep you comfortable and confident. If you’re worried about leaks, layering up can help keep everything discreet. Think gym shorts with dark leggings or fitted athletic wear to avoid drawing attention.

3. Empty your bladder before exercising

Make it a habit to empty your bladder right before you start your workout. This simple step reduces the chances of leaks and helps you feel more confident going into your routine.²

4. Practice pelvic floor exercises

Pelvic floor exercises (like Kegels) help strengthen the muscles that support your bladder.³ To do Kegels:

• Contract your pelvic floor muscles (the ones you use to stop the flow of urine).
• Hold the contraction for 5 seconds and then relax.
• Repeat 10-15 times for a set, several times a day.

5. Choose the right type of exercise

If high-impact activities like running or jumping are causing leaks, start with gentler workouts. Swimming, cycling, or brisk walking are great low-impact options that can help you stay fit without triggering incontinence.

6. Build gradually

Start slow and track what triggers your leaks. As you gain strength in your pelvic floor muscles and become more aware of your body’s signals, you can increase the intensity of your workouts gradually.

7. Urinary leakage protection

There are products designed specifically for men to manage urinary leaks. TENA incontinence products for men are made to offer discretion, comfort, and security. Whether it’s light shields or high-absorbency underwear, there’s a fit for your needs. You don’t have to let leakage hold you back. These products are designed to fit your active lifestyle.

8. Consider professional help

If incontinence continues to interfere with your workouts or daily life, it might be time to consult a pelvic health physiotherapist or a doctor. They can help you develop a personalized plan for managing leaks and improving your bladder control.

Bladder leaks don’t have to stop you from living an active life. By taking these steps, it’s possible to manage and even improve symptoms over time. Keep moving, keep improving, and remember that you’re in control.