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0:{"buildId":"AhVsB6nYmdkpXB8rVSX1H","rsc":["$","$1","c",{"children":[[["$","article",null,{"className":"page-module__hUlLAq__container","children":[["$","script",null,{"type":"application/ld+json","dangerouslySetInnerHTML":{"__html":"{\"@context\":\"https://schema.org\",\"@type\":\"BlogPosting\",\"headline\":\"I Just Sneezed and Leaked: SUI in Your 30s\",\"image\":[\"https://nexawell.blog/images/blog/incontinence-young-sports.png\"],\"datePublished\":\"2026-04-27T19:00:00.000Z\",\"dateModified\":\"2026-04-27T19:00:00.000Z\",\"author\":[{\"@type\":\"Person\",\"name\":\"NexaWell Medical Team\",\"url\":\"https://nexawell.blog/about\"}],\"publisher\":{\"@type\":\"Organization\",\"name\":\"NexaWell\",\"logo\":{\"@type\":\"ImageObject\",\"url\":\"https://nexawell.blog/favicon.ico\"}},\"description\":\"You are fit. You run marathons. You do CrossFit. So why are you wetting your pants? The science of Stress Urinary Incontinence.\"}"}}],["$","a",null,{"href":"/","className":"page-module__hUlLAq__backLink","children":[["$","svg",null,{"xmlns":"http://www.w3.org/2000/svg","width":20,"height":20,"viewBox":"0 0 24 24","fill":"none","stroke":"currentColor","strokeWidth":2,"strokeLinecap":"round","strokeLinejoin":"round","className":"lucide lucide-arrow-left","aria-hidden":"true","children":[["$","path","1l729n",{"d":"m12 19-7-7 7-7"}],["$","path","x3x0zl",{"d":"M19 12H5"}],"$undefined"]}]," Back to Home"]}],["$","header",null,{"className":"page-module__hUlLAq__header","children":[["$","span",null,{"className":"page-module__hUlLAq__category","children":"Health"}],["$","h1",null,{"className":"page-module__hUlLAq__title","children":"I Just Sneezed and Leaked: SUI in Your 30s"}],["$","div",null,{"className":"page-module__hUlLAq__meta","children":[["$","span",null,{"children":["By ","NexaWell Medical Team"]}],["$","span",null,{"children":"April 28, 2026"}]," • ",["$","span",null,{"children":"18 min read"}]]}]]}],["$","div",null,{"className":"page-module__hUlLAq__imageWrapper","children":["$","$L2",null,{"src":"/images/blog/incontinence-young-sports.png","alt":"I Just Sneezed and Leaked: SUI in Your 30s","width":800,"height":400,"className":"page-module__hUlLAq__heroImg"}]}],["$","div",null,{"className":"page-module__hUlLAq__content","children":[[["$","h2","h2-0",{"children":"The CrossFit Secret"}],"\n",["$","p","p-0",{"children":["Walk into any high-intensity gym, and you will see women wearing black leggings. Not for fashion, but for insurance.\nStudies show that ",["$","strong","strong-0",{"children":"30% of female athletes"}]," experience Stress Urinary Incontinence (SUI) during workouts.\nIt is common. But it is ",["$","strong","strong-1",{"children":"not normal"}],"."]}],"\n",["$","hr","hr-0",{}],"\n",["$","h2","h2-1",{"children":"1. What is SUI?"}],"\n",["$","p","p-1",{"children":"SUI happens when the \"Intra-Abdominal Pressure\" (the downward force created when you cough, sneeze, or box jump) exceeds the closing pressure of your urethra.\nThink of it like a soda can. If you squeeze the can (your abs), and the tab (your sphincter) is weak, soda sprays out."}],"\n",["$","h3","h3-0",{"children":"The Myth: \"I Just Need to Do Kegels\""}],"\n",["$","p","p-2",{"children":"Actually, doing Kegels might be making it worse."}],"\n",["$","ul","ul-0",{"children":["\n",["$","li","li-0",{"children":[["$","strong","strong-0",{"children":"The Hypertonic Pelvic Floor"}],": Many athletes have a pelvic floor that is ",["$","em","em-0",{"children":"too tight"}],", not too weak. It is in a constant state of spasm. A tight muscle is a weak muscle because it has no range of motion."]}],"\n",["$","li","li-1",{"children":[["$","strong","strong-0",{"children":"The Fix"}],": You need to learn to ",["$","em","em-0",{"children":"relax"}]," (down-train) the pelvic floor before you can strengthen it."]}],"\n"]}],"\n",["$","hr","hr-1",{}],"\n",["$","h2","h2-2",{"children":"2. The Post-Partum Factor"}],"\n",["$","p","p-3",{"children":["\"I had a baby 5 years ago, so I leak.\"\nNo. You had a baby 5 years ago, and you never rehabbed the injury.\nChildbirth can stretch the ","$L3"," muscles or damage the pudendal nerve."]}],"\n","$L4","\n","$L5","\n","$L6","\n","$L7","\n","$L8","\n","$L9","\n","$La"],"$Lb"]}]]}],"$Lc"],["$Ld"],"$Le"]}],"loading":null,"isPartial":false}
3:["$","strong","strong-0",{"children":"Levator Ani"}]
4:["$","ul","ul-1",{"children":["\n",["$","li","li-0",{"children":[["$","strong","strong-0",{"children":"The 6-Week Checkup Lie"}],": Doctors check if your stitches healed and your uterus shrank. They rarely check if your pelvic floor is functional."]}],"\n",["$","li","li-1",{"children":[["$","strong","strong-0",{"children":"The Protocol"}],": In France, every woman gets 10 sessions of government-subsidized Pelvic Floor PT after birth. In the US, you have to fight for it. ",["$","strong","strong-1",{"children":"Fight for it."}]]}],"\n"]}]
5:["$","hr","hr-2",{}]
6:["$","h2","h2-3",{"children":"3. The \"Knack\" Technique"}]
7:["$","p","p-4",{"children":"While you are rehabbing, use this bio-hack to stop leaks instantly."}]
8:["$","ul","ul-2",{"children":["\n",["$","li","li-0",{"children":[["$","strong","strong-0",{"children":"The Move"}],": Before you sneeze or jump, squeeze your pelvic floor muscles ",["$","em","em-0",{"children":"first"}],"."]}],"\n",["$","li","li-1",{"children":[["$","strong","strong-0",{"children":"Why it works"}],": It pre-tenses the \"backstop\" so the bladder has support against the downward pressure."]}],"\n"]}]
9:["$","h2","h2-4",{"children":"Conclusion"}]
a:["$","p","p-5",{"children":"Pads are for periods, not for lifting weights. If you are leaking, your core system is glitching. See a Pelvic Floor Physical Therapist (PFPT). It is the most fixable problem on this list."}]
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