Do you suddenly get an urge to urinate and are worried that you won’t make it to the bathroom? Urge incontinence occurs when you have a sudden urge to urinate. Many of our clients at NBT struggle with it and feel embarrassed because they leak or they have been told that this is normal after having children or as they age. Well, I want to tell you that this isn’t normal and you don’t need to live with it.
While this is a common issue and can affect anyone, women and older adults seem to have a higher number of episodes. Usually many of these individuals have increased tone in their pelvic floors or weakness, both causing an imbalance in support of the pelvic floor structures and a higher likelihood of leakage.
When we have had episodes of leakage in the past, many individuals develop a pattern of tightening the body and holding their breath when they feel the onset of the urge. This pattern creates more pressure down into the pelvic floor and bladder contributing to pushing out the urine.
It is critical to eliminate pelvic floor restrictions with myofascial release and learn/re-train the pelvic floor to provide support. Talk to your therapist the next time you have a session if you are struggling with leakage.
But, in the meantime try this technique to help control the urge:
1. When you feel the urge, stop what you are doing. Sit down on a chair or stand still and breathe slowly.
2. Squeeze your pelvic floor muscles with control, as if you are trying to stop passing gas in public. Do this 4-5 times then hold. Do not relax between squeezes.
3. Relax your body. Take a few deep breaths.
4. Think about reducing the urge to empty your bladder.
5. Wait until the urge is gone before you walk to the bathroom.
6. Walk slowly to the bathroom. Do not rush. Continue squeezing your pelvic floor muscles as you walk.
7. Once in the bathroom, you can now empty your bladder.
You don’t need to suffer with incontinence any longer. NBT is a safe, supportive place for you to bring your concerns into the open. We are here to support you.