Urinary incontinence occurs twice as often in women as in men and more often in older women, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Incontinence occurs when the muscles and nerves surrounding the kidneys, bladder and urethra are unable to hold urine, leading to a loss of bladder control. There are five types of incontinence: stress, urge, overflow, functional and mixed incontinence. Both medicinal and exercise-based treatments are used in helping women overcome urinary incontinence. Before beginning any treatment or exercise, consult your medical provider.
Causes and Treatment
Urinary incontinence has several causes. In women, thinning and drying of the skin in the vagina and urethra, pregnancy, childbirth and menopause can all lead to urinary incontinence. Other causes include constipation, obesity, urinary tract infections, diabetes, Alzheimer's disease and multiple sclerosis. Urinary incontinence is a medical problem and should be treated as such; consult with your medical provider to determine the most appropriate treatment and whether using exercise to treat urinary incontinence is right for you.
Pelvic Floor Exercises -- Basics
Kegel exercises, or pelvic floor muscle exercises, are used primarily for individuals with stress incontinence. Stress incontinence may cause urine leakage during coughing, laughing, sneezing or other movements. Kegel exercises help control the bladder but may take weeks to several months to make a difference. To identify the pelvic floor muscles used in Kegel exercises, try stopping the flow of urine without using the abdominal, leg or buttock muscles. Being able to identify these muscles is key to performing Kegel exercises correctly.
Pelvic Floor Exercises -- Instructions
Pelvic floor exercises can be performed anywhere. Contract the pelvic muscles, as identified previously, and hold the contraction for a count of 10. Release the contraction for a count of 10 and repeat 10 to 20 times. Repeat this series three times during the day. It is easiest to perform these exercises lying down, which will avoid your having to work against gravity. Don't hold your breath during the contractions; continue breathing normally.
Bladder Retraining
Individuals with urge incontinence may obtain some benefit from bladder training, that is, training the bladder to empty at intervals whether they feel the need to urinate or not. Bladder retraining also involves pelvic floor exercises and relaxation techniques for the purpose of retraining the muscles used in urination. Discuss the details of bladder retraining with your medical provider before beginning.
