Help! I leak when I play pickleball.
Are you tinkling while you’re dinking? If you're a pickleball player who's dealing with unexpected leaks on the court, you're not alone! As a pelvic floor physical therapist (and fellow pickleball enthusiast), I often hear from clients who are frustrated and embarrassed by this issue. But don't let leakage keep you from playing the sport you love. Let's break down why this happens, what you can do to manage it, and how you can work with a pelvic floor PT to reduce or prevent leaks.
Why Leaks Happen During Pickleball
Pickleball is a fast-paced game involving quick movements, bursts of energy, and sudden stops. All of these actions put pressure on the pelvic floor, the group of muscles that support your bladder, bowel, and reproductive organs. For many people, especially those who have given birth or gone through menopause, these muscles may not respond well to the sudden intra-abdominal pressure that comes with jumping, lunging, or serving.
Leakage with playing pickleball is a type of stress incontinence, meaning that the pressure from physical activity causes urine to leak because the pelvic floor muscles aren’t strong enough to counteract the force. However, it's also possible that overactive pelvic floor muscles (too tense rather than too weak) could be the culprit. Either way, the issue isn’t permanent, and with the right approach, you can minimize leaks and keep playing confidently.
This is often a type of stress incontinence, meaning that the pressure from physical activity causes urine to leak because the pelvic floor muscles aren’t strong enough to counteract the force. However, it's also possible that overactive pelvic floor muscles (too tense rather than too weak) could be the culprit. Either way, the issue isn’t permanent, and with the right approach, you can minimize leaks and keep playing confidently.
Tips to Reduce Leaks During Play
1. Pre-Game Prep: Empty Your Bladder
Make it a habit to use the bathroom before you start playing. While it won’t stop all leaks, it can reduce the amount you might leak.
2. Wear the Right Gear
Moisture-wicking underwear and supportive athletic clothing can help keep you comfortable. Some people also benefit from thin, absorbent liners, which can help you feel fresh and keep you focused on the game rather than worrying about leaks.
3. Practice Breathing Techniques
Believe it or not, your breathing habits impact pelvic floor function. Holding your breath or bearing down when you reach or jump can increase intra-abdominal pressure. Instead, try exhaling on exertion, such as when you lunge for the ball. This can take practice but can make a big difference.
4. Try a Pelvic Floor Contraction (Kegel)
A pelvic floor contraction involves gently engaging your pelvic floor muscles before a big movement (like a serve). Think of it as a gentle “lift” of the pelvic floor just before you exert force. This helps prevent pressure from overloading the urethral sphincter, where urine comes out.
5. Warm-Up Effectively
Since pickleball involves quick movements and lunges, it’s helpful to practice movements that prepare your body for these demands. Practicing these will help your body develop a “reflexive” response, engaging the pelvic floor naturally when you move.
When to Seek Professional Help
If you're experiencing persistent leaks or discomfort, don’t wait to reach out to a pelvic floor physical therapist. We can assess your specific situation and build a customized treatment plan that addresses both weakness and coordination. With the right guidance, many people see significant improvement in just a few weeks.
The Bottom Line
Leaking during pickleball is common, but it doesn’t have to be your new normal. With a combination of bladder management strategies, pelvic floor strengthening, and guidance from a pelvic floor PT, you can stay active and confident on the court. So keep playing, keep moving, and remember that leaks are just one challenge we can overcome with the right support.
About the Author
Dr. Ariana Lopez, PT, DPT is a women’s health physical therapist serving the Minneapolis-Saint Paul area. She specializes in treating women of all stages of life, from period to menopause. Ariana has a passion for serving the pregnant/postpartum population in addition to dancers/performing artists. Arlo Physical Therapy & Wellness was created as part of Ariana’s vision to better serve Minnesota women seeking relief from chronic pain, injuries, and pelvic floor issues. She offers in-person and telehealth physical therapy using a person-first approach rooted in trauma-informed care.
To schedule your first visit with me, click this link. I am accepting new patients for pelvic floor physical therapy at my office locations in Eagan and New Hope, MN.
I can’t wait to work with you!
BONUS: Favorite Places to Play Pickleball
When I’m not treating clients, I really enjoy playing pickleball recreationally. Here are some of my favorite spots to play pickleball in the Twin Cities:
Smash Park - Roseville (They do glow-in-the-dark pickleball nights, which are super fun!)
Lucky Shots Pickleball Club (Great place for aesthetic photos!)
Chip’s Pickle Ball Club (I absolutely love their coffee bar!)
Loring Park (I actually got started playing pickleball at their courts!)
