Are you constantly sprinting to the bathroom the moment you step through your front door? Or dealing with those embarrassing leaks when your bladder demands immediate attention? You might be dealing with something known as "urinary urgency." But don't worry, there's hope! Buckle up as we unveil simple yet effective strategies to combat urge incontinence and say farewell to those urgent restroom runs.
If you are constantly running to pee at every urge you get - you need to read this. Urinary urgency creates a few problems:
- It decreases your bladder's capacity to hold urine; your bladder can hold two cups of urine, if you’re constantly emptying it every time it’s half way (or less) full then you’re telling it “hey you don’t need to hold that much” and its capacity to hold urine decreases
- You train your body to think that every time you have to pee, it’s an emergency - and it shouldn’t be!
- You’re not activating your pelvic floor muscles properly, they can help you hold urine until you safely make it to the restroom.
Picture this: you enter your home, kick off your shoes, and greet your loved ones without feeling the uncontrollable urge to urinate. Even while working or shopping, you're undisturbed by sudden bladder demands. Sounds dreamy, right? Well, you can turn this dream into a reality. Let's dive into some game-changing tips to help you regain control over your bladder and enjoy life without those pesky interruptions.
Pause, Breathe, and Delay:
When the urge strikes, whether you're on the go or engrossed in tasks, resist the urge to rush. Take a moment to pause, take deep belly breaths, and exhale the urgency away. By mastering this technique, you can delay the immediate need to visit the restroom.
Ready to outsmart your bladder? Engage your leg muscles with three sets of ten heel raises. These simple exercises divert your focus, giving you a well-deserved break from urgent bathroom trips.
Power Up with Heel Raises:
Quick Kegels, Assertive Bladder:
Show your bladder who's boss with ten quick kegels. By performing these exercises correctly, you send a powerful message that it's not time to empty the tank just yet.
Mind Games: Distract and Conquer:
When the urge becomes overwhelming, distract your mind with brain teasers. Crunch numbers, count backwards by 7, or challenge yourself with alphabetical recitations of countries. These mental games divert your attention and decrease the urgency.
Repeat and Reassess:
Persistence pays off! Repeat the strategies above two to three times. Should the urge persist, resist the temptation to rush. Instead, gracefully walk to the restroom.
Unlock Personalized Solutions:
Remember, you're not alone on this journey. Seeking professional help is key to uncovering tailored solutions.
While changing our behavior around certain activities can help with these symptoms, they may not be the ONLY thing contributing to this. You could have pelvic floor muscle weakness, tightness, or both. Which is why it’s important to see a professional to help you and make a personalized plan just for you!
