Urinary incontinence, or involuntary urine leakage, is common and affects millions of men and women of all ages. So if you are struggling with incontinence, it is nothing to be embarrassed by and there are known ways to help treat the problem.
While urinary incontinence can be uncomfortable and embarrassing, it does not have to be a permanent problem. With proper diagnosis and treatment, many people are able to find relief from their symptoms and regain control of their bladder.
We recommend that you see a physical therapist if you are looking for different ways to treat urinary incontinence as we are trained to help you come up with a plan to address the different types of incontinence, as not all types are similar nor should they be treated in the exact same way. There are certain exercises that will put more stress on certain areas of the body that could actually cause more leakage or issues.
While you may not be able to eliminate incontinence entirely, making small changes in your daily routine can help minimize the effects of this condition. So while you come up with a treatment plan or have a visit scheduled with your physical therapist, here are some things you can do in your daily routine that will help you reduce the chance of leakage.
5 Ways To Help Manage Urinary Incontinence
1. Stay Hydrated- Staying well hydrated throughout the day helps reduce the chance of bladder overfilling and resulting in leakage. Try to drink at least eight 8-ounce glasses of water daily for optimal benefits.
2. Limit caffeine and alcohol – These substances can act as diuretics, meaning they cause the body to produce more urine than normal. Try avoiding caffeine- and alcohol-containing drinks like soda, tea, coffee, and wine whenever possible.
3. Exercise regularly – Regular physical activity strengthens the pelvic floor muscles which help support your bladder and reduce leakage. Aim for at least 30 minutes of exercise five days a week if possible. This can be anything from walking, biking, swimming or yoga to strength training exercises such as squats and lunges.
4. Practice Kegel exercises – Kegel exercises are simple contractions of your pelvic floor muscles that strengthen them over time. To do a Kegel, you simply squeeze and hold the muscles around your bladder for a few seconds, then release. Start with doing 10 Kegels three times each day and gradually increase as you become more comfortable.
5. Follow bathroom habits – Try to go to the restroom regularly throughout the day instead of waiting until you feel an urge to go. This will help keep your bladder from getting too full which can lead to leakage. Additionally, avoid drinking large amounts of fluids close to bedtime so that you don't have to get up in the middle of the night due to urgency or incontinence episodes.
By following these five tips, managing urinary incontinence can become much more manageable and allow you to live life with confidence. It is important to remember that although there is no cure for this condition, it does not have to control your life. With a few simple steps, you can take back control over your bladder health and improve your quality of life.
Understanding incontinence and getting a treatment plan will help...
If you've been struggling with incontinence and its consequent issues, please don't hesitate to reach out. We have the knowledge and experience needed to help you prevent these problems from occurring again in the future and establish a plan that will provide tangible solutions for your leakage.
We understand how embarrassing it can be for those who suffer from this condition; however, proper physical therapy coupled with an effective treatment plan could make all the difference!
Reach out to one of our physical therapists at 208-237-2080 for more details on how we can help you manage your incontinence. We are passionate about helping and supporting you as you strive for wellness!
The Best Way To Help Alleviate And Prevent Incontinence
If you're struggling with incontinence and you want a plan to help alleviate it - our team is here to help!
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If you are looking for a drug-free solution with incontinence then come in for a free incontinence assessment.
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