Leaking When You Cough, Run, or Shovel Snow? You’re Not Alone and You’re Not Broken
Winter in Maine has a way of asking a lot from our bodies.
One minute you’re bundling up to shovel the driveway, the next you cough, laugh, lift, or take off running after your dog and suddenly there’s leakage. Maybe just a little. Maybe enough to make you pause, tense up, or quietly wonder, “Is this just part of getting older… or having kids?
Let’s be clear right away: leaking urine with coughing, running, or shoveling snow is common, but it is not something you have to live with.
Why Leaking Happens (Especially in Winter)
Urinary leakage with effort is called stress urinary incontinence. It happens when pressure inside your abdomen increases faster than your pelvic floor can respond.
Think:
Coughing or sneezing
Running or jumping
Lifting heavy snow
Slipping on ice and bracing quickly
In the winter, we also see:
Increased muscle tension from cold weather
Shallow breathing (hello, tight jackets and stress)
More gripping through the core and pelvic floor
Less overall movement, which can reduce coordination
All of this affects how well your pelvic floor responds in real life, not just during exercises.
It’s Not Just Pelvic Floor “Weakness”
This part surprises many people.
Leakage isn’t always about a “weak” pelvic floor. In fact, many people we see in our Scarborough and Bath pelvic floor physical therapy clinics have pelvic floors that are:
Overworking
Tight but uncoordinated
Slow to respond under sudden load
If your system can’t adapt quickly, such as when you cough mid-shovel, leakage can happen even if you’re strong.
That’s why generic advice like “just do more kegels” often misses the mark.
Who This Affects (Hint: It’s Not Just Runners)
We see leakage in people who:
Are pregnant or postpartum (even years later)
Are in perimenopause or menopause
Have had pelvic surgery
Are active and athletic
Sit a lot for work
Carry chronic stress or tension
If you live in Southern Maine, you already know: winter is basically a sport.
How Pelvic Floor Physical Therapy Can Help
Pelvic floor physical therapy looks at how your body functions as a whole, not just isolated muscles.
At Root To Rise, we assess:
Breathing patterns
Core and pelvic floor coordination
Hip and spinal mobility
Strength and timing
Habits like bracing, gripping, or breath holding
Treatment may include:
Functional pelvic floor training (not just Kegels)
Breathing and pressure management
Core and hip integration
Movement strategies for lifting and shoveling
Education that actually makes sense
The goal isn’t just to stop leakage, it’s to help you trust your body again.
A Quick Snow-Shoveling Tip
Before you lift:
Exhale gently as you scoop or lift
Avoid holding your breath
Think “support” instead of “brace”
Bend your knees and use your hips and glutes instead of your lower back
Small changes can make a big difference.
You Deserve Support
If you’re leaking when you cough, run, or shovel snow, your body is communicating, not failing.
Pelvic floor physical therapy can help you move, breathe, and live with more confidence through every Maine season.
If you’re looking for pelvic floor physical therapy in Scarborough or Bath, Maine, we’re here to help you reconnect with your body in a way that feels respectful, empowering, and effective.
Ready to Get Support?
Contact us to schedule a pelvic floor physical therapy appointment or learn more!
👉 Schedule an appointment or learn more about pelvic floor physical therapy near you.