When Lauren first walked into my clinic in October 2019, she felt frustrated. As a dedicated athlete and mom of three, she loved her workouts, but urinary leakage was holding her back. Double unders, box jumps, and heavy squats all triggered leaks, making her feel like her body was betraying her. What made it even more frustrating was the unpredictability of it all. Sometimes, Lauren could work out without any issues, and other times, leakage happened out of nowhere.
She came to me looking for answers, hoping to regain control and get back to the workouts she loved without worrying about her symptoms. There was no pelvic pain, but sneezing was a problem, and her pelvic floor muscles were difficult to engage. Signs that pointed toward her benefiting from pelvic floor physical therapy.
Learn more about the signs you may benefit from pelvic floor PT at the blog post here.
Lauren was ready to do the work, and I knew we could get her there.
Building the Foundation: Strengthening the Pelvic Floor
To start, we needed to build a strong foundation by connecting with and strengthening Lauren’s pelvic floor. We introduced exercises like The Knack and hypopressives, which helped her understand how to engage her pelvic floor muscles during movement. These exercises were simple at first but were key to her recovery.
Learn more about foundational pelvic floor exercises at the blog post here.
Next, we took a holistic approach and incorporated bladder health strategies to improve her control during workouts. These included:
Reducing “just in case” bathroom trips
Drinking enough water
Avoiding bladder irritants
Practicing bladder retraining
These small changes helped Lauren feel more in control of her body, both in and out of the gym.
Strengthening Her Core and Confidence
As Lauren got more comfortable with pelvic floor exercises, we moved on to core-strengthening exercises. Focusing first on foundational stability, simple moves like TA bracing and clamshells helped her build a solid base.
Learn more about the importance of stability for the pelvic floor and CrossFit athletes at the blog post here.
It didn’t take long before Lauren was ready to challenge herself with more dynamic movements, simulating the coordination needed for double unders.
By mid-November—just a month into her program—Lauren was already seeing huge progress. She could now complete 50 double unders in a row without leaking, a remarkable improvement from her initial 20-30. Lauren was thrilled with her strength and control and was feeling more confident in her workouts than ever before.
Pushing Through the Challenges
Even with the busyness of life, Lauren stayed committed. By February 2020, despite being only 50% compliant with her exercises due to the demands of family and life, Lauren was crushing her workouts. She completed four rounds of 25 double unders during an EMOM workout without any leaking—no stops, no leaks. She felt a 30% improvement in her overall performance, and sneezing, which used to be a trigger, was no longer an issue.
Lauren’s goal of completing 100 double unders in a row was well within reach.
Consistency and Confidence: Lauren’s New Normal
By March 2020, Lauren had fully integrated her exercises into her daily routine. Her exercise compliance had improved to 66%, and she felt confident tracking her progress. She shared, “Everything feels better. The exercises were hard at first, but now I feel like they’ve become part of my normal routine.”
Her transformation wasn’t just about stopping the leaks—it was about reclaiming control of her body, building confidence, and realizing her potential in the gym.
You Can Take Control Too
Lauren’s journey shows that with the right plan and guidance, it’s possible to overcome challenges and reach your fitness goals—without worrying about leaks or discomfort. If you’re struggling with similar symptoms during your workouts, you’re not alone. You don’t have to let pelvic health issues hold you back.
Let’s work together to build your strength, confidence, and control so you can crush your workouts, no matter the challenges. Book a call with us to take that first step toward reclaiming your strength today.
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