Understanding Bladder Leakage: Beyond Kegels

Living with bladder leakage can significantly impact daily life, but understanding the contributing factors and proper exercise techniques can make a real difference. Here are seven crucial areas to consider when managing bladder leakage:

Check out Sarah Explaining other factors for pelvic floor progress HERE

1. Master the Correct Technique

Getting the technique right is fundamental. Many people contract their buttocks, thighs, or abdominal muscles instead of isolating the pelvic floor. Work with a pelvic health physiotherapist to ensure you’re targeting the right muscles and performing contractions correctly.

 

2. Challenge Your Muscles

Just like any exercise programme, pelvic floor training needs to be progressive. If exercises feel too easy, they’re likely not providing enough challenge. Progress by:

– Increasing hold times

– Adding more repetitions

– Performing exercises in more challenging positions

– Incorporating functional movements

 

3. Progress Through Positions

Start exercises in lying down where gravity assistance is greatest. Gradually progress to:

– Sitting

– Standing

– Squat or lunge positions

– Dynamic movements

– Exercise-specific positions

This progression ensures your pelvic floor can work effectively in real-life situations.

 

4. Commit to Long-term Training

While some may see improvements quickly, meaningful changes typically require up to 4 months of consistent training. Don’t get discouraged if results aren’t immediate – maintaining a regular exercise routine is key for long-term success.

 

5. Coordinate with Pressure Increases

Your pelvic floor needs to work against increased abdominal pressure during daily activities. Practice coordinating contractions with:

– Coughing

– Sneezing

– Lifting

– Exercise

– Standing up from sitting

This functional training is essential for real-world bladder control.

 

 

6. Could it be something else or something else contributing?

Several issues can impact pelvic floor function:

– Chronic constipation

– Bladder urgency

– Pelvic organ prolapse

– Poor posture

– Breathing patterns

– Diet and fluid intake

Managing these factors is crucial for overall success.

 

7. Consider Additional Treatments

Sometimes exercises alone aren’t enough. You may benefit from:

– Pessary fitting

– Biofeedback training

– Electrical stimulation

– Surgical consultation

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Remember, improvement takes time and consistency. While some people notice changes within a few weeks, others may need several months of regular practice. The key is to make pelvic floor exercises part of your daily routine and address any contributing factors.

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When to Seek Help?

Consult a pelvic health physiotherapist if you experience:

– Uncertainty about exercise technique

– No improvement after consistent training

– Worsening symptoms

– Pain during exercises

– Difficulty emptying your bladder

– Impact on daily activities

 

With proper guidance, consistent exercise, and attention to contributing factors, many people can significantly improve their bladder control. Don’t hesitate to seek professional help – you don’t have to manage this condition alone.

CONTACT SARAH 

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