Accidental leaking, urge vs stress incontinence

🚽 Let’s talk bathroom habits and why you might be leaking. Both a tight (hypertonic) pelvic floor and a weak (hypotonic) pelvic floor can cause urinary incontinence but the type of leakage matters.

👉 Check out this video to understand the difference between weak & tight    • How to Tell if Your Pelvic Floor Is Weak o...  

In this video, I break down the two most common types of leakage moms experience and show you how tracking your habits is the first step to success:

✨ Urge Incontinence
◾️The sudden, strong urge to pee (think: “just in case” pee, running water, or pulling into your driveway).
◾️This is more of a brain + bladder retraining issue.
◾️Start journaling how often you go (is it more than 8x/day?), what’s triggering it (water, routines, “just in case”), and how long it actually takes you to go (a full bladder should last ~7 seconds or more).
◾️ Tracking is key: if we don’t track, we don’t know what’s causing the leaks!

✨ Stress Incontinence
◾️Leakage caused by impact, pressure, or load on the pelvic floor (jumping, sneezing, coughing, running, or lifting).
◾️This has nothing to do with emotional stress, it's the physical stress placed on the pelvic floor.
◾️Stress incontinence can come from weakness or tightness. Both can stop the muscles from doing their job to shut off the urethra and prevent leaks.
◾️Journal when leaks happen: sneezing? exercise? daily activities? Also note cycle phase (low estrogen pre-period can increase symptoms), fluid intake (coffee, sparkling water, alcohol, energy drinks), diet, and even weight fluctuations (as little as 5 lbs can change pressure on the pelvic floor).

Why Tracking Matters

Keeping a bladder diary helps you connect the dots between triggers and leakage patterns. Once you know whether you’re dealing with urge, stress, or both—you can create a tailored plan of action.

Download your free Bladder Diary here: https://drive.google.com/file/d/1DKOk...

Use it to track times, triggers, diet, hydration, and cycle phase.

👉 Remember: this is NOT an overnight fix. Healing leakage can take months depending on your body, your history (pregnancies, activity level, barriers in the body), and whether you’re addressing both weakness and tightness. The BEST way to know for sure is to see an internal Pelvic Floor PT, but tracking gets you started right now.

💡 By the end, you’ll understand:
✔️The difference between urge vs. stress urinary incontinence
✔️How to track your bladder habits with a bladder diary
✔️Why knowing whether your pelvic floor is tight or weak changes your treatment plan
✔️What lifestyle factors (diet, cycle, fluids, weight) may be adding pressure on your pelvic floor


🔥 RESOURCES I CREATED FOR YOU!
👉🏻Grab the FREE Pelvic Floor Blueprint here: https://www.modernfitmoms.com/pelvicf...
👉🏻 Check out the 8-minute pelvic floor release workout    • 8 minute Pelvic Floor workout for tightness  
👉🏻 Check out the 10-minute pelvic floor workout better than kegels
   • Better Than Kegels- The Pelvic Floor Worko...  
👉🏻 Video on sneezing and coughing
   • 2 Game-Changing Tips to Stop Leaking When ...  
Get on the waitlist for the 4 Week Strength Training Challenge for moms with POP and leaking 👉🏻 https://www.modernfitmoms.com/pelvicl...

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