Urge Urinary Incontinence: Stop The Leak Before It Happens

Urge urinary incontinence (UI) or leakage is the abrupt, overwhelming urge to urinate followed by an involuntary loss of urine. The impact of urge UI can be devastating to many, leading to social isolation, expensive bladder hygiene products such as pads and diapers and even dehydration as patients try to control the amount of leakage by limiting their fluid intake.

Often when the urge to urinate hits, we hustle to the nearest restroom just hoping that we’ll be able to make it in time. However, rushing is not always the best option when it comes to training your pelvic floor muscles. Below are five urge suppression strategies that can be used to decrease the intense urge to urinate in order to make it to the restroom in time, that don't require running or crossing your legs.

Sit down! When we place pressure on our perineum, between the anus and scrotum in males, or between the anus and the vulva in females, our urge to urinate will dissipate. Sitting down and applying pressure to this region is a socially appropriate way to decrease the urge.

Heel Raises. This exercise can be performed in either a seated position or standing. The nerves that innervate the muscle bulk in the calf that are activated during this exercise also innervate our pelvic floor. By activating these nerves, our pelvic floor will simultaneously engage, which helps to decrease the strong urge to urinate.

Belly Breathing. This technique requires someone to inhale deeply into their abdominals. Placing your hands on your lower abdomen helps cue our brain where to breathe. Think about inhaling and expanding your abdominal muscles outward and into your hands like you are filling up a balloon in your belly. Performing five to 10 belly breaths can be a helpful aid in decreasing the urge to urinate.

Five Quick Pelvic Floor Contractions/Kegels. Pelvic floor contractions, also known as Kegels, can be performed to increase muscle control when the sudden urge presents itself. Individuals who are unsure whether they are performing a Kegel properly should seek the guidance of a pelvic floor physical therapist.

Set a Five-minute Timer. When the urge to urinate happens, set a five-minute timer on your watch or smart phone. Individuals find that after five minutes of a distraction such as scrolling social media or catching up on the news that when the timer sounds, the urge has diminished enough so that they are able to calmly walk to the restroom without feeling frantic.

If you are still experiencing urge UI, or any type of urine leakage, do not hesitate to reach out to a pelvic floor physical therapist. These symptoms are incredibly common but there is evidence-based treatments to help you live a dry and active life.

Olivia Shelton, P.T., D.P.T., Cert. D.N., specializes in pelvic floor physical therapy, treating all symptoms involving bowel, bladder and sexual health. She is accepting new patients at MyMichigan Rehabilitation at the Campus Ridge Building, located on the campus of MyMichigan Medical Center Midland. Those interested in scheduling an appointment with her may call (989) 871-9100.