Understanding Urge Incontinence
Urge urinary incontinence is a type of urinary leakage that is associated with a sudden, strong urge to urinate. It is not to be confused with stress urinary incontinence (leakage with coughing, sneezing, laughing, exercise); however, the two conditions can occur in conjunction with one another (mixed urinary incontinence). Many individuals with urge urinary incontinence describe certain “triggers” to leakage such as pulling into their driveway after a long day at work, putting their key into the front door, getting up from watching a movie, or hearing water running.
Risk factors for urge urinary incontinence include: Diabetes, BMI >30, Pregnancy, Prostate Conditions, Certain Medications (Blood pressure medications, diuretics, certain antidepressants), Smoking, Menopause,and Pelvic Surgeries
Urge urinary incontinence affects up to 40% of women and 30% of men at some point in their lifetime.
The Role of Pelvic Floor Physical Therapy
Pelvic floor physical therapy plays a crucial role in managing urge incontinence. A specialized physical therapist can assess your pelvic floor muscles and provide personalized exercises and techniques to improve bladder control and reduce urgency.
The following questions may help guide your physical therapist in coming up with a treatment plan for you:
- How many times do you urinate in a day?
- How many times do you get up to go to the bathroom at night?
- How much water do you drink in a day?
- How often do you experience urinary leakage/incontinence?
- What are/were you doing when the leakage happened?
Urge Suppression Techniques
While we certainly don’t want you to try to suppress the urge to go to the bathroom all of the time, there are incidences where having some techniques up your sleeve might prevent an accident.
Next time you find yourself waiting for a bathroom to open or a strong sudden urge to pee try the following:
- Diaphragmatic Breathing: Deep breathing using your diaphragm can help relax your pelvic floor muscles and reduce bladder spasms.
- Distraction Techniques: Shifting your focus away from the urge to urinate can be helpful. Try counting backward from 100, humming a song, or engaging in a mental activity that requires concentration.
- Quick Kegels: Contracting your pelvic floor muscles quickly 5-10x in a row can help suppress the urge to urinate.
- SLOW down: Stop what you are doing. If you just stood up, sit back down. If you are hurrying to the restroom, walk leisurely. Focus on relaxing your body and breathing deeply until the urge subsides. Hurrying makes urgency worse.
Tips for Success
- Practice Regularly: Consistent practice of these techniques is key to improving bladder control.
- Stay Hydrated: Drinking adequate fluids is important for overall health, but avoid excessive caffeine and alcohol, which can irritate the bladder.
- Avoid Bladder Irritants: Certain foods and drinks, such as spicy foods, artificial sweeteners, carbonated beverages, and citrus fruits, can trigger bladder urgency.
- Keep a Bladder Diary: Tracking your fluid intake, urination frequency, and urge incontinence episodes can help you identify patterns and triggers.
The Importance of Professional Guidance
While these techniques can be helpful, it’s essential to work with a qualified pelvic floor physical therapist to ensure you’re performing them correctly and safely. They can also provide additional support and guidance tailored to your specific needs.
Remember, you’re not alone!
Urge incontinence is a common condition, and pelvic floor physical therapy can make a significant difference in managing your symptoms and improving your quality of life. With dedication and professional guidance, you can regain bladder control and confidence.