You love your runs. The fresh air, the quiet time, the feeling of your body moving. Then a little leak shows up mid-run, and suddenly you are thinking about your bladder instead of the trail.
If this is happening to you, you are not alone. Many moms have been told that leaking is just part of having kids. It is common, but it is not something you simply have to accept. At VT Moms Physical Therapy and Performance, we help active moms in Middlebury get back to running with confidence.
Why Do I Leak When I Run?
Running is a repeated impact activity. Every landing increases pressure inside your abdomen, and your pelvic floor has to respond quickly to keep you supported and in control.
When that response is delayed, overloaded, or uncoordinated, leaking can happen. This is often called stress urinary incontinence, and it can show up during pregnancy, after birth, or in the years around menopause.
Common contributors include:
Changes to your core and pelvic floor from pregnancy and delivery
Muscles that are weak, but also muscles that are too tight or poorly coordinated
Breath holding or pressure habits during impact
Hip and trunk strength gaps that change how you absorb force
Hormonal shifts during the postpartum period and menopause
Is It Just a Weak Pelvic Floor?
Not always. Many moms are told to do more Kegels, and for some people that actually makes symptoms worse. A pelvic floor that is already tight or guarding does not need more squeezing. It needs to relax, lengthen, and coordinate with the rest of your body.
Your pelvic floor works as a team with your diaphragm, deep abdominals, back, and hips. That is why it should never be treated in isolation. A whole-body, root-cause approach looks at how everything works together when you move, breathe, and run.
What Does Pelvic Floor Physical Therapy in Middlebury Look Like?
Your care at VT Moms Physical Therapy and Performance starts with a 90-minute initial evaluation. This is one-on-one time with a therapist who listens to your story, your goals, and your frustrations without rushing.
Depending on your needs, your evaluation and plan may include:
A movement screen and functional movement assessment to see how your body handles squatting, lunging, single-leg control, and load
A running form assessment to evaluate stride, posture, and how you absorb impact
Pelvic floor internal techniques, when appropriate and with your consent, to assess muscle tone, strength, and coordination
Breathwork and diaphragmatic training to help you manage pressure through your core
The goal is to find the reason you are leaking, not just to name the symptom.
How We Help You Return to Running
Follow-up sessions are 60 minutes and built around your body and your running goals. Your plan may combine several approaches depending on what your assessment reveals.
Pelvic Health Physical Therapy
We address incontinence, pelvic pain, prolapse symptoms, and diastasis recti with hands-on care and targeted exercise. Manual therapy and myofascial release may be used when tension is part of the picture.
Neuromuscular Re-Education and Strength
We help your pelvic floor, deep core, glutes, and hips work together again. Strength and conditioning builds the capacity your body needs to meet the demands of running without compensation or leaking.
Return-to-Running Progressions
Rather than guessing when to start or how fast to build, we use plyometrics and return-to-sport progressions to reintroduce impact in structured steps. You build trust in your body as your tolerance grows.
Do You Have to Be Having Symptoms to Get Help?
No. Proactive care is always an option, including assessment and programming even if you feel fine right now. VT Moms Physical Therapy and Performance supports moms from as early as 20 weeks pregnant through many years postpartum and into menopause. It is never too early and never too late to invest in your pelvic health.
Ready to Run Without Worrying About Leaks?
You deserve care that takes your symptoms seriously and looks at the whole picture. Vermont is a direct access state, so you do not need a referral to be seen. Remote consultations are also available if coming in person is not possible.
Book a free Discovery Call with VT Moms Physical Therapy and Performance to talk through what you are experiencing and what your next step could look like. Your running does not have to come with an asterisk.
