Cassandra McCoy Physical Health Uncategorized

Incontinence Happens: Here’s What You Need to Know & What You Can Do

by Cassandra McCoy MAT, LAT, ATC, RYT

Why do I pee myself when I sneeze, cough, run, stand up or can’t make it to the bathroom in time?

Have you Googled a question like one of these before?

Maybe you were chasing your toddler around the living room and you felt something strange. Maybe you were out for your first run postpartum and you couldn’t make it around the block without needing to swing back by the house. Maybe you weren’t even trying to run, you just were walking and all of the sudden (maybe without even realizing it), your panties were wet.

You might have thought “What in the world is wrong with me?” or “I must be broken”. Maybe you think that this is your new normal so you start wearing pads while you are out “just in case”.

I am here to tell you that you are NOT BROKEN and this is NOT YOUR NEW NORMAL.

This involuntary leaking of urine is called incontinence.

don t panic text on toilet paper
Photo by Markus Spiske on

Incontinence Happens.

You are not weird.  You are not broken. We have kept this conversation taboo and hush hush for too long. You do not have to suffer alone and you DO NOT need to wear Depends for the rest of your life.

woman in white underwear holding red rose in a menstrual cup
Photo by cottonbro on

If you are experiencing symptoms, it is your body’s way of telling you there is a bit of work to do to reoptimize your pelvic floor and ovary system. You can get back to the activities you love.

It is COMMON to have incontinence. Not NORMAL. But when it does happen to you, don’t feel lesser, like a failure, or that something is WRONG with you. It is information that you can take and know. It does not equate to your worth or value as a woman. You aren’t broken, you are powerful and you are able to start taking the opportunity to understand what is going on in your body. 


There are different types.

Did you know that there are different types of incontinence?

It’s true!

Here is a page straight out of my book “The Starting Line Postpartum”:

When you speak with your women’s health practitioner (of any profession) about your symptoms, make sure they are asking questions that will help ID your type of incontinence.  This ensures you are getting the appropriate care, guidance and solutions.

These questions might include:

When do you notice the leaking occur?

Do you leak when you run, laugh or cough?

Do you leak when you can’t make it to the bathroom in time?

How often do you feel the urge to go?

Has there been any change in your diet recently?

If your health professional is asking these questions,  it will lead to you getting the solutions you need.


Why does it happen?

It can be one factor or several components combined. Pregnancy, labor, injury, prolapse or weak/tight pelvic floor muscles can all cause incontinence. Also, we need to be aware of diet and environmental irritants that can aggravate the bladder and lead to incontinence symptoms.

Age doesn’t matter.

Incontinence doesn’t discriminate. No one gets a pass.

You can be in your 20s, no kids, super active and get incontinence. You can be in your 40s, no kids and have incontinence. You can be 32, with 3 kids and have incontinence.

New studies are currently in the works that I am watching very closely. They look at young women’s risk factors that influence her incontinence, as well as, results of sticking to a rehab program put in place by the researchers. The results could tell us a lot more about the physiology and the psychological behind incontinence.

Current systematic reviews and meta analysis show that many women suffer from incontinence in their 20s, 30s, and 40s and the statistical differences between the age groups are not significant. This tells us that this problem we once thought was just common in older women, is actually common across the lifespan. Only now, we know it is not NORMAL and that there is something we can do to fix it!


The Fittest Don’t Get a Pass.

Something no one wants to talk about. Athletes, the ones who are the fittest of the fit, experience incontinence. It doesn’t mean they are weak. It means we have one more piece of their training puzzle to optimize in order to enhance their performance.

woman in white tank top standing on concrete surface
Photo by Luis Quintero on

Cassandra discusses incontinence in active women a bit more here:

Incontinence is a message. 

We usually don’t think of it this way.

smiling ethnic woman with blank poster in empty flat
Photo by Andrea Piacquadio on

We think of it as an annoyance. A bother. Embarrassing. I’m right there with you, so I get it.

However, what if we started thinking of it as a message about our training and our bodies? Just like if a specific body part was sore or hurting after a workout, we would say we needed to strengthen those muscles or find out if there was an injury there.

Same rules with incontinence. Are we experiencing symptoms?  That must mean we need to check out our system and optimize so that we can improve our performance and function.

You are not broken. You are strong. You are tuning into your body and the messages it proves. Don’t suffer in silence, be seen and BE HEaRd.


Good afternoon ladies! Are you ready for our next challenge?

This one’s going to be a ran a little bit differently!

Here are the details:

Begins November 1st.🎁 Any woman can participate. Mamas, teens, single ladies, retired, etc you get the idea, join in on the fun! I will make an EXCLUSIVE group just for us where all of your fellow challenge members will be connecting, supporting and motivating each other!🎁$20 buy in that keeps you keyed in AND goes towards the Winners Pot (more about that in a sec). Paid via Paypal or CashApp.🎁You will have a score card that will be based on the honors system. 1 points per activity/workout/video participated in.🎁Weekly activities include: ❄ 1 15 to 30 min workout accessible to all levels ❄ 1 healthy eating recipe 🎁 Weekly check ins are not required, however, they are preferred to keep you motivated as well as motivate your follow participants! Cassandra. They help to serve as a tie breaker just in case.🎁 Now for the good stuff: PRIZES ($200+ value!) Winner will be the person will the most points and if there’s a tie, the most check ins! 🎀 75% OF THE POT (money taken in via signups) 🎀 Free tank top ($15 value) 🎀 Free New Year 45 minute consult with Cassandra McCoy MAT, ATC, LAT ($80 value) 🎀 Free ticket into our yearly 8 week mini course Back to Basics where we talk about the different health dimensions and how you can implement them into your life in easy ways in the new year 2021! ($100 dollar value)

HOW FUN IS THAT!?! ARE YOU IN?! Sign up via form here: