Mastering Bladder Control: Expert Tips from Calgary Physiotherapy

Bladder control issues can be a source of frustration and embarrassment for many individuals. Whether you struggle with urinary urgency, frequency, or leakage, finding effective techniques to manage and overcome these challenges is crucial. In this article, our pelvic floor team will explore valuable tips and tricks recommended by experts in Calgary physiotherapy to help you regain control of your bladder.

1. Engage Your Pelvic Floor Muscles

Research has shown that contracting the pelvic floor muscles can relax the bladder's detrusor muscle, reducing urgency and leakages. By consciously engaging your pelvic floor muscles when you sense an inappropriate bladder sensation, you can effectively manage these symptoms. This technique can be combined with other bladder control training methods for optimal results.

1. Apply Pressure to Your Perineum or Clitoris

Crossing your legs is a common reflex when experiencing bladder urgency. Applying pressure to the perineum (the area between the vagina and anus) or clitoris can alleviate this urgency. When you feel the onset of bladder urgency, try sitting down, contracting your pelvic floor muscles, and applying gentle pressure with your hand or a rolled-up towel. Many women find this technique to be highly effective in reducing urgency.

1. Count Your Steps

Counting your steps while heading to the bathroom can help overcome the extreme sense of urgency and fear of leakage. This technique serves as a distraction, allowing you to reach the toilet without experiencing leaks along the way.

1. Walk Instead of Running

When the urge strikes, resist the temptation to rush to the bathroom. Running increases the likelihood of leakage. Instead, maintain a calm walking pace, count your steps, and focus on relaxing your breathing. This approach will help you gain better control over your bladder, minimizing or even avoiding unwanted leaks.

1. Relax Your Breathing

Holding your breath instinctively when feeling bladder urgency can worsen the problem and increase the chances of leakage. It is essential to consciously relax your breathing while simultaneously contracting your pelvic floor muscles. This not only alleviates urgency but also calms your nervous system.

1. Curl Your Toes

Curling your toes downward is a beneficial strategy for reducing bladder urgency. When sitting down and experiencing an uncomfortable urgent sensation, try curling your toes. This technique can be combined with pelvic floor contractions and relaxed breathing for maximum effectiveness.

1. Avoid or Limit Bladder Irritants

Certain foods, drinks, and spices can irritate your bladder or act as diuretics, increasing urinary frequency. Common bladder irritants include caffeine, alcohol, spicy foods, artificial sweeteners, carbonated drinks, and acidic fruit juices. However, the effects of these irritants vary from person to person. If you are a coffee or tea lover, consider opting for decaffeinated options or reducing the strength of your beverages. Pay attention to your body's reactions to different substances and make adjustments accordingly.

1. Manage Your Fluid Intake

For most individuals, drinking caffeine-free fluids steadily throughout the day according to thirst is recommended. This can include herbal teas, water with a squeeze of lemon, and non-irritating juices. In hot and humid climates or during intense physical activities, you may need to increase your fluid intake. Rather than withholding fluids during the day and compensating at night, distribute your fluid intake evenly throughout the day. Concentrated urine acts as a bladder irritant and can worsen urgency.

1. Anticipate Your Triggers

Identifying and anticipating triggers that contribute to urgency is an essential aspect of bladder retraining. Triggers can be reinforced by subsequent visits to the toilet and may become difficult to overcome. Common triggers include keying in the front door, running water, cold weather, proximity to the toilet, and anxiety about restroom availability. By using the techniques mentioned earlier, you can gradually desensitize yourself to these triggers and gain better control over your bladder.

1. Avoid Voiding "Just In Case"

Aim to hold your bladder for 2-4 hours during the day. Frequent visits to the restroom "just in case" reduce your bladder's capacity and contribute to urinary frequency. In safe situations, such as being at home, challenge yourself to delay urination slightly, allowing your bladder to fill properly and reducing urgency. If you experience difficulty fully emptying your bladder, it is crucial to consult your medical practitioner before attempting this technique.

1. Regular Pelvic Floor Exercises (Kegel Exercises)

Committing to regular pelvic floor exercises is vital for bladder control. Strengthening your pelvic floor muscles enables you to contract them effectively during episodes of urinary urgency. These exercises also help prevent unwanted leakage and reduce urinary frequency.

Important note!

Bladder problems, including urgency and frequency, can be associated with underlying medical conditions. If you experience these symptoms, it is advisable to consult a medical practitioner before initiating bladder control training. The information provided in is intended for general purposes only and should not be considered a substitute for professional medical advice. We are here to help you. Book a visit with a doctor or pelvic floor physiotherapist at MAUD Medical Clinic to learn more