Skid Marks in Your Underwear? A Pelvic Floor Expert Reveals the Surprising Cause
Plus. the simple bathroom habits and lifestyle tweaks that can help you regain confidence
We all know that skid marks aren’t reserved for the road—they can also show up on a perfectly good pair of underwear. If you’re experiencing a bit of fecal leakage, the first thing to know is that it isn’t necessarily a sign of poor hygiene or something you’re doing wrong. We asked a top specialist to share why this issue becomes more common as women age, and the simple strategies you can use to ease the problem and feel more in control.
What causes skid marks in your underwear?
The occurrence of skid marks in your underwear usually develops gradually over time, observes board-certified pelvic floor physical therapist Sara Reardon, DPT, WCS. “You might notice that after a bowel movement, you need to wipe several times to feel clean, and eventually, you may see small skid marks in your underwear.”
If these stains are showing up, it’s important to remember you’re far from alone. “This is much more common than people think,” confirms Reardon. “In fact, women often ask me online—through my blog or Instagram—if this is related to the pelvic floor.”
Woman's World Answers
The answer is often yes. “The anal sphincter is part of the pelvic floor muscle complex,” she explains. “Its job is to keep stool in until you’re ready to have a bowel movement, then it relaxes to allow passage. But if the muscle is weak, this can lead to minor fecal seepage or skid marks in the underwear.”
4 reasons you might be experiencing fecal seepage
As our muscles naturally lose strength with age, women over 50 are more likely to experience skid-marked underwear, owing to a weaker pelvic floor. Here, Reardon elaborates on this and a few more key risk factors:
Menopause
Hormonal changes—primarily decreases in estrogen and testosterone—can increase the likelihood of pelvic floor fecal seepage, notes Reardon. “Estrogen helps support collagen, a tissue that provides structure not just in the face but throughout the body, including the pelvic floor. With less estrogen, there’s less support for these tissues.”
Hormonal changes—primarily decreases in estrogen and testosterone—can increase the likelihood of pelvic floor fecal seepage, notes Reardon. “Estrogen helps support collagen, a tissue that provides structure not just in the face but throughout the body, including the pelvic floor. With less estrogen, there’s less support for these tissues.”
Testosterone also plays a role in muscle strength and tone. When levels decline, muscles in the pelvic floor can weaken. “Combined with the natural effects of aging, this leads to gradual muscle atrophy over time,” Reardon explains.
Childbirth
Severe tearing during childbirth—known medically as OASIS (obstetric anal sphincter injuries), or grade three or four perineal tears—significantly increases the risk of fecal incontinence later in life, she explains.
Bowel issues
Colon cancer, colitis or irritable bowel syndrome (IBS) often cause looser stools, notes Reardon. When combined with pelvic floor muscle dysfunction, this can put you at higher risk for fecal seepage.
Nerve injury
Certain neurological conditions, such as multiple sclerosis, can also be to blame, says Reardon.
5 expert-backed ways to stop skid marks
The good news? There are proven strategies to strengthen your pelvic floor and stop skid-marked underwear in its tracks. Here, Reardon shares five solutions:
Eat foods that prevent loose stools
“The first step is understanding what’s causing the seepage—and it’s usually a combination of factors,” says Reardon, explaining that one of the most important things you can control is stool consistency.
“I always tell people: You want your stools to be solid—not too hard, but not too loose,” she explains. “Think of it like holding peanut butter in your hand versus applesauce. Firmer is simply easier to control.”
Some dietary tweaks to consider include avoiding bowel irritants like greasy or spicy foods and alcohol. Reardon notes that it also helps to focus on foods that bulk up your stool, such as whole grains and soluble fiber from fruits, vegetables and oatmeal. “These foods help stool pass more easily by preventing it from breaking into small, irregular pieces,” she says.
Discover ‘proper pooping’
“In pelvic floor therapy, we actually teach people how to poop correctly, which isn’t something most people talk about,” shares Reardon.
Her advice? Use a pooping stool, like a Squatty Potty. “This position helps your pelvic floor muscles relax and empty more completely,” she explains. “Sometimes these muscles aren’t just weak—they can also be tight. Squatting with your feet on a stool helps release that tension so everything comes out at once, leaving nothing behind that could seep out later.”
Consider a bidet
“Another helpful tool is a bidet,” shares Reardon, noting that these devices are far more common in Europe than in the U.S. “If someone has hemorrhoids or piles, or just has trouble cleaning the area properly, a bidet can help. It gently cleanses, reduces irritation, and ensures there’s less residue on your underwear.”
Reardon’s advice comes from her own experience: “I actually have a bidet attached to my toilet—I installed it myself without any help. You can find affordable options online for under $100. It’s a great way to add comfort and keep the area clean.”
Do pelvic floor exercises
“The pelvic floor is made up of muscles that need regular strengthening, just like any other muscle group,” Reardon emphasizes. “But we can’t just sit in our car doing Kegels and expect results. People need to learn how to properly contract their pelvic floor.”
And this involves engaging the muscles around the anal sphincter. “A lot of people don’t realize that’s part of the pelvic floor,” she says. “Kegels are often thought of as a simple squeeze-and-release, but the anal sphincter has many endurance muscle fibers, so you need to practice holding for 10–20 seconds.”
Those fibers help keep everything contained as your bowels fill, giving you time to get to the bathroom, she explains. “That’s why longer-hold pelvic floor contractions are so important—they build stamina and help prevent anal seepage and fecal incontinence.” (Check out a short video of Reardon’s Kegel’s exercises.)
Surgical options
For some women, lifestyle changes and exercises may not be enough. In these cases, surgical options like repairing the anal sphincter can help improve control and reduce leakage. “It’s like putting together pieces of a puzzle,” Reardon explains. “Sometimes therapy and exercise are enough, sometimes diet and lifestyle adjustments help, and other times more medical support is needed.”
The bottom line: Skid marks in your underwear are an easy fix
It bears repeating that fecal incontinence is more common than people think, says Reardon. “I don’t say this to scare anyone, but this is one of the top reasons people are admitted to nursing homes later in life—and the good news is, it’s very addressable.
“These issues rarely improve on their own,” she emphasizes. “It’s never too late to start tackling them. Whether you begin with dietary changes, pelvic floor exercises or a consultation with a specialist, taking that first step now can make a real difference in your quality of life.”
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