How to Score Your Pelvic Floor
Discover Your Pelvic Floor Tolerance with the Leakage Scorecard
If you’re a woman dealing with bladder leaks, you’re not alone. Bladder incontinence is a common issue many women face, especially after childbirth, during menopause, or as they increase their physical activity. While it’s common, it’s not something you have to live with forever—or even accept as "normal." One powerful tool I use with my clients to help them understand their pelvic floor’s current capacity is the Leakage Scorecard.
This simple yet eye-opening tool allows women to identify their pelvic floor tolerance and serves as a starting point for building strength, resilience, and confidence.
What Is the Leakage Scorecard?
The Leakage Scorecard is a self-assessment designed to evaluate how much stress your pelvic floor can currently tolerate. It’s an easy and practical way to pinpoint the specific activities or movements that might trigger bladder leakage, heaviness, or pain.
Here’s how it works:
For each activity on the list, give yourself 1 point if you experience any of the following:
Pain
Heaviness or pressure in your pelvis
Bladder leakage
The activities include:
Jumping legs together (basic vertical jump)
Jumping jacks
Star jumps
Single-leg hops
Coughing
Laughing
Your total score will range from 0 to 6, with 0 being ideal (no symptoms at all) and higher scores indicating areas of concern. This scorecard provides valuable insight into how well your pelvic floor is functioning and where it might need support. Click here to download the scorecard.
Why Is the Leakage Scorecard So Important?
When women search for answers about bladder incontinence, common questions include:
“Why do I leak when I jump or run?”
“Can exercises stop bladder leakage?”
“How do I strengthen my pelvic floor?”
“Why does my bladder leak when I laugh or sneeze?”
The answer often lies in understanding how your pelvic floor is managing the pressures of everyday movements and physical activities. Many women don’t realize that bladder leakage during exercise or daily activities is a sign of pelvic floor dysfunction—something that can be retrained and strengthened.
By using the Leakage Scorecard, you get a clear picture of where your pelvic floor stands today. More importantly, it gives us a roadmap for where you want to be: living confidently without worrying about leaks.
What Causes Bladder Leakage During Exercise or Everyday Activities?
Bladder leakage, heaviness, or pain is often caused by a combination of factors:
Pelvic Floor Weakness: If your pelvic floor muscles lack strength or endurance, they may struggle to support your bladder and other organs during high-impact movements.
Pelvic Floor Tightness: Surprisingly, tight pelvic floor muscles can also cause incontinence. When muscles are overactive or cannot fully relax, they become less functional.
Pressure Management Issues: Movements like jumping, laughing, or coughing increase intra-abdominal pressure. If your pelvic floor can’t respond appropriately, leakage or discomfort occurs.
Lack of Coordination: Your pelvic floor works in harmony with your core and breath. Misalignment in these systems can lead to symptoms.
How Can I Solve Bladder Leakage with Exercise?
Many women feel stuck when it comes to bladder incontinence. They’ve heard about Kegels but aren’t sure they’re doing them correctly (or maybe they don’t seem to be helping). They might avoid certain activities altogether because they’re afraid of leaks. But here’s the good news: you can strengthen and retrain your pelvic floor with the right approach!
Here are the steps I guide my clients through to help them reduce and eventually eliminate bladder leakage:
1. Assess Your Starting Point
The Leakage Scorecard is the first step. By identifying where your pelvic floor struggles, we can target the problem areas with precision.
2. Learn to Coordinate Breath and Core
Proper breathing techniques are a game-changer for pelvic floor health. Many women hold their breath during exertion, increasing pressure on their pelvic floor. Instead, I teach diaphragmatic breathing and strategies to connect your breath with movement.
3. Strengthen AND Relax the Pelvic Floor
It’s not just about squeezing your pelvic floor muscles (a common misconception). Effective pelvic floor training includes both strengthening and lengthening exercises. Think of your pelvic floor like a trampoline—it needs to have both elasticity and strength to function optimally.
4. Gradual Exposure to Impact
If jumping or running triggers leakage, it doesn’t mean you have to give up those activities forever. Instead, we start with smaller, controlled movements and progressively increase the challenge as your pelvic floor becomes stronger and more coordinated.
5. Address the Whole Body
Your pelvic floor doesn’t work in isolation. We also look at how your hips, core, and even your feet contribute to your symptoms. For example, proper foot mechanics play a key role in absorbing impact and reducing stress on your pelvic floor.
Real-Life Changes My Clients Have Seen
Using the Leakage Scorecard and following a customized program, my clients have seen incredible results:
Sarah, a mom of two, went from leaking every time she did jumping jacks to confidently completing a high-impact workout class without a single leak.
Emily, a runner, struggled with bladder leakage every time she picked up her pace. After retraining her pelvic floor and core, she’s back to running 5Ks leak-free.
Jessica, postpartum with her first baby, didn’t think it was possible to laugh without crossing her legs. Now, she laughs freely without worry.
How I Work With Clients to Solve Bladder Leakage
Every woman’s body is unique, which is why a tailored approach is essential. Here’s how I help clients take control of their pelvic health:
1:1 Coaching Sessions: Whether virtual or in-person, these 60-minute sessions are all about you. We’ll assess your pelvic floor, identify your specific challenges, and create a step-by-step plan tailored to your goals.
Education on Anatomy & Function: I believe understanding your own body is empowering. During our sessions, I’ll teach you how your pelvic floor works and how to support it effectively.
Customized Exercise Plans: You’ll get a mix of breathing techniques, pelvic floor exercises, and functional movements designed to strengthen and restore your pelvic floor’s elasticity and coordination.
Progressive Programming: We’ll build from where you are today, gradually increasing the challenge so you can confidently return to activities like jumping, running, or dancing.
Take the First Step Toward Freedom from Leaks
Bladder leakage may be common, but it’s not something you have to live with. The Leakage Scorecard is a simple yet powerful tool to help you understand your pelvic floor’s capacity. From there, it’s all about creating a plan that empowers you to reclaim your confidence and strength.
If you’ve been searching for solutions to questions like:
“Why do I pee a little when I jump?”
“What exercises stop bladder leaks?”
“How can I make my pelvic floor stronger?”
I’m here to help you find the answers and guide you toward real, lasting results.
Ready to Start? Let’s Work Together!
Bladder leaks shouldn’t hold you back from the activities you love. If you’re ready to take control of your pelvic health, I’d love to support you. Together, we’ll create a plan that works for your unique body and goals, whether you’re postpartum, an athlete, or simply ready to feel more confident in your own skin.
Click the link to schedule your first session and take the first step toward a stronger, more resilient pelvic floor. You deserve to move, laugh, and live freely. Let’s make it happen!
