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Pilates is for any stage of life.  

The 3 Pees: Pickleball, Pilates, and Peeing (Incontinence): The Pelvic Floor Addition

Writer's picture: Anchor Pilates, LLC  Anchor Pilates, LLC

Elderly woman in a white hat and sunglasses plays pickleball on a green court, holding a blue paddle. Bright sun, joyful expression.
Staying active and confident: Embracing pickleball and Pilates, with a focus on overcoming challenges like incontinence.


Nope, this isn’t a typo—it’s a playful way to highlight an important topic: how pickleball, Pilates, and pelvic floor health are all interconnected. Let’s dive into this often-avoided but highly relevant discussion on incontinence, especially for women navigating menopause, aging, and staying active.


What is Incontinence, and Why Does It Happen?


Purple Poise Pads package with white and pink accents. Text reads: "Fresh Protection." Image of a pad, conveying hygiene and comfort.
There is no Poise in leaking.

Incontinence, or involuntary leaks, is common but rarely talked about. As we age, hormonal changes—particularly the drop in estrogen during menopause—can weaken pelvic floor muscles, leading to bladder control issues.


But here’s the kicker: pelvic floor dysfunction isn’t always about weakness. Sometimes, a pelvic floor that’s overly tight can cause just as many problems, including incontinence, pelvic pain, and difficulty relaxing the muscles during daily activities.


The Role of the Pelvic Floor and How Pilates Can Help


The pelvic floor is a group of muscles that function like a supportive sling, holding up your organs and preventing leaks. When these muscles are out of balance—whether too weak or too tight—dysfunction occurs. Check out this video from my Online Pilates videos for more info!




Common causes of pelvic floor dysfunction include:

Pregnancy: The baby’s weight places pressure on the pelvic floor, often leading to postpartum issues.

Menopause: Hormonal shifts weaken pelvic floor muscles, increasing the risk of leaks.

Aging and Lifestyle: Without targeted exercises, these muscles lose strength or flexibility over time.


Tips for Pelvic Floor Health


1. Hydrate Properly

Dehydration makes urine more concentrated, irritating your bladder and worsening urgency. Stay hydrated to reduce unnecessary strain.

2. Seek Professional Guidance

Pelvic Floor Physical Therapists can assess your specific needs and guide you through tailored exercises.

Pilates Instructors (like me!) help you build core strength and alignment, which directly supports your pelvic floor.

🧘‍♀️ Important Tip: Find an instructor who understands the pelvic floor. Pilates isn’t just about tightening the core or doing Kegels—it’s about learning to engage the right muscles in balance. A knowledgeable instructor can guide you to avoid unnecessary tension or dysfunction while building strength.

Pregnant woman doing yoga in green activewear on a reformer in a bright studio. She appears focused and balanced, with large windows behind.
Pregancy, pelvic floor, and Pilates go hand in hand!

3. Normalize the Conversation

Talking about incontinence is crucial. It’s more common than you think, and seeking support is a step toward resolution.

4. Be Proactive

Whether you’re preparing for pregnancy, experiencing menopause, or simply staying active, strengthening your pelvic floor is a game-changer for your overall well-being.



Why Pickleball?


Three seniors play pickleball indoors on a wood court. Blue walls, yellow paddles, a net, and the text "PEACHTREE MENSIENTE ARTS DIEAGT."
While one may not think Pickleball and pelvic floor are related, if you have incontinence playing Pickleball may be challenging.

Pickleball combines quick movements, lunges, and stretches—all of which challenge your pelvic floor. Without proper muscle function, these motions can lead to leaks. By improving pelvic strength through Pilates and pelvic floor exercises, you can confidently stay in the game (and have fun doing it).


The Pilates Solution: Build Strength, Stay Active


At Anchor to Life Pilates, I specialize in helping women 50+ regain strength, confidence, and bladder control. Using my background in physical therapy and certifications in OOV and Konnector, I’ll design a plan tailored to your specific needs.


But it’s not just about core strength—it’s about understanding how to properly engage the pelvic floor, helping you improve function and avoid unnecessary tension. Whether your pelvic floor is too weak or too tight, Pilates offers a safe, effective way to restore balance and strength.


It’s Time to Take Action


Stop sweeping the talk of peeing under the rug. Incontinence is common, but it doesn’t have to be your “normal.” Whether it’s through Pilates, pelvic floor PT, or simply starting the conversation, taking action today can change your future.



Woman doing ab curls on a red mat in a gym. Blue wall, exercise equipment in the background. Text: FUN-damentals: Ab Curl.
Getting FUN with FUN-damentals. Available on Pilates Workouts!



Ready to strengthen your core and pelvic floor? Reach out to me or explore my video-on-demand library today! You deserve to thrive—leak-free.



Stylized "Words of Wisdom" text in flowing script, with "Words" in red, "of" in blue, and "Wisdom" in green on a white background.
Be more like the lion, find your courage

Facing Embarrassment with Courage


Today, I want to talk about embarrassment—a feeling that ties closely to pelvic floor dysfunction and the topic of incontinence. It can be embarrassing to have an accident, and it can be even more embarrassing to talk about it. But wouldn’t you like to turn that embarrassment into something you’re proud of?


Taking your health into your own hands—whether we’re talking about incontinence, a loss of balance, or struggling to stand on your own—takes courage. But think about your life without the source of that embarrassment. How would you feel? Empowered? Free?


Here’s a quote to inspire you:

“Courage is not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela


Taking the first step to address your health is an act of bravery, and the reward is a life where you can thrive without limits

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