To help you locate your pelvic floor muscles, imagine the muscles you use to control the flow of urine when you’re using the bathroom. [3] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020. The muscles that control this flow are the muscles you’ll need to contract and release during kegel exercises. However, you should not do Kegels while urinating, as this can lead to a bladder infection. [4] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020.
By increasing the amount of time that you wait, you’ll be strengthening the muscles around your bladder and training your bladder to hold onto urine for longer.
Never go more than 4 hours without urinating. Holding urine in your bladder for long periods of time can weaken it. [9] X Research source https://familydoctor. org/bladder-training-urinary-incontinence/
Avoid alcohol and caffeine. These are diuretics, which cause you to urinate more often than you normally would. [11] X Research source
Keep in mind that this might not work for everyone, but it may be as effective as taking a medication or using another non-surgical treatment for incontinence, so it’s worth trying.
Avoid clothing that fits tightly in the crotch area as well. If you wear pantyhose or leggings, make sure they have a cotton crotch panel. [15] X Research source
Running a urinalysis test to check for infection, blood, and other abnormalities in your urine. Having you keep a bladder diary to look for patterns in your urinary habits. Using an ultrasound or catheter to check the amount of urine in your bladder after you urinate.
Anticholinergics. These medications are helpful for calming an overactive bladder. This is a common issue with urge incontinence, which is when you frequently get the urge to urinate. Mirabegron. This medication makes it possible for your bladder to hold more urine at once, which may be helpful for urge incontinence. Alpha blockers (for men with overflow incontinence). These medications help to relax the muscles in the neck of the bladder and make it easier to fully empty it when you urinate. Topical estrogen (for women). This may help to stimulate tissue toning and rejuvenation in the vagina.
Urethral insert. This is a small plug-like device that you put into your urethra before engaging in an activity that might trigger incontinence, such as playing a sport. Then, you remove the device right before you have to urinate. Pessary. This is a stiff ring that you insert into your vagina and wear all day long. It can help to support your bladder and prevent leaks, which may be helpful if you’ve had a bladder prolapse.
Bulking injections. In this treatment, a synthetic material is injected into your urethra to help keep it closed and prevent leaks. Botulinum toxin type A injections. These injections might be helpful if you have an overactive bladder. The botulinum toxin helps the bladder’s sphincter relax and reduces frequent urges to go. [22] X Research source Nerve stimulator implant. This device goes under the skin near your bladder and it sends out painless electrical impulses—similar to a pacemaker—that may help to control urge incontinence.
Sling procedures, which use your own body tissue, a synthetic material, or mesh to support the urethra and bladder neck. This may help keep the urethra closed when you do something that might cause a leak, such as sneezing or exercising. Bladder neck suspension, which is another way of supporting the bladder neck and urethra to help prevent stress incontinence. Prolapse surgery, which is more common for women. This procedure may be recommended if the bladder has lost its support. The surgeon uses body tissue or mesh to reinforce it. Artificial urinary sphincter, which is when your doctor replaces your urinary sphincter with an artificial one to provide more control. After the surgery, you’ll press a valve located under your skin each time you need to urinate and it will open the sphincter and release the urine.
