Let’s Talk About Bladder Leaking
Leaking urine might not be the most glamorous topic, but if you've ever experienced it, you know how frustrating (and sometimes embarrassing) it can be. Whether it's a little dribble when you sneeze or an urgent rush to the bathroom that doesn’t quite end well, you’re definitely not alone! In fact, urinary incontinence (UI) is super common, affecting about 25-45% of people. But the good news? It’s treatable!
How Your Bladder Should Work
A healthy bladder fills gradually as urine is produced. The detrusor muscle in the bladder relaxes to hold the fluid, while the pelvic floor and urethral sphincter keep everything sealed. As the bladder fills, you get the sensation that you need to go, but you should be able to hold it until you find a bathroom. When it’s time, your brain signals the detrusor to contract and the urethral sphincter to relax—voila! Normal voiding happens 5-7 times a day and should last at least 8-10 seconds (flow-dependent).
Your pelvic floor plays a huge role in supporting the bladder and preventing leaks. When these muscles are weak or not functioning properly, you might experience urinary incotinence.
Types of Urinary Incontinence
Stress Urinary Incontinence (SUI): Leaking when sneezing, coughing, laughing, or working out (thanks, gravity!).
Urge Urinary Incontinence (UUI): That gotta go, gotta go, gotta go right now feeling that doesn’t always give you enough time.
Mixed Incontinence (MI): A lovely combination of both stress and urge incontinence.
The Good News: It’s Treatable!
💪 Pelvic Health Physiotherapy & Exercise
Pelvic floor muscle training (PFMT) is the gold standard for managing urinary incontinence. It helps build strength, endurance, and coordination while providing better bladder support. Research shows that women with SUI who do PFMT are 8x more likely to report a cure! The key? A minimum of 3 months of consistent training to see results.
🚽 Bladder Retraining
A pelvic health physiotherapist can guide you through a bladder retraining program, which might include:
Timed voiding schedules
Increasing water intake (yes, drinking less water actually makes things worse!)
Avoiding bladder irritants like coffee, alcohol, and acidic foods
Using the double voiding technique to make sure you’re fully emptying your bladder
Everyday Strategies for Less Leaking
Modify Exercises: Reduce impact by swapping jump squats for regular squats or adjusting weights to decrease pressure on your pelvic floor.
Posture Matters: Keeping your ribs stacked over your hips can help offload pressure during movement.
Pelvic Floor Breathing: Learning to engage your pelvic floor properly during exercise can make a huge difference.
Breathe, Don’t Brace: Exhale during exertion (“blow as you go”) to prevent unnecessary pressure.
Relax! Constantly clenching your abs or pelvic floor muscles can actually make things worse.
Supportive Tools: Pessaries (like Uresta), Poise Impressa bladder supports, or compression leggings (like SRC Restore) can provide extra help when needed.
Life Hacks for a Happier Bladder
Use "The Knack": Contract your pelvic floor before coughing, sneezing, or lifting heavy objects to brace against leaks.
Breath Control in Daily Life: Avoid breath-holding during daily tasks like lifting groceries or picking up your baby.
Keep Your Bowels Happy: Constipation can make bladder issues worse, so eat fiber, drink water, and move your body.
Hydrate, Hydrate, Hydrate: Concentrated urine is irritating to your bladder. Sip water consistently throughout the day rather than chugging it all at once.
Ditch Smoking: Chronic coughing weakens the pelvic floor over time, making leaks more likely.
Takeaway
Don’t let leaking hold you back from the things you love! With the right strategies and support, you can improve your symptoms and feel more confident in your body. If you’re struggling with urinary incontinence, a pelvic health physiotherapist can help.
Got questions? We’d love to help! Reach out at infor@raisethebarphysio.com or book an appointment online: Raise the Bar Physiotherapy
Written by:
Lea Damata, PT, MScPT, BSc
Physiotherapist, Pelvic Health
References
Dumoulin C, Hay‐Smith EJ, Mac Habée‐Séguin G. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. The Cochrane Library. 2014 May 14.
Price N, Dawood R, Jackson SR. Pelvic floor exercise for urinary incontinence: a systematic literature review.Maturitas. 2010 Dec 31;67(4):309-15.
Bø K, Hilde G. Does it work in the long term?—A systematic review on pelvic floor muscle training for female stress urinary incontinence. Neurourology and Urodynamics. 2013 Mar 1;32(3):215-23.
Dumoulin C, et al. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. 2018 Oct 4;10(10):CD005654.
Culbertson S, Davis AM. Nonsurgical Management of Urinary Incontinence in Women. 2017 Jan 3;317(1):79-80.
Comments