UUI and Urinary Frequency
Urge Urinary Incontinence (UUI) is described as a sudden and often frequent, urgent sensation to have to use the bathroom. This may result in leakage suddenly and/or on the way to the restroom. One major reason this is happening is because the pelvic floor muscles may not be quite strong enough and not coordinating quickly enough, thus leading to urgency, frequency, and leakage.
“We also get in the habit over the years of going to the restroom ‘just in case.’”
Another big reason this may be happening is because of bladder habits we have formed over the years. Our brain is very powerful and the urinary system is reflexive. When our bladder fills, it stretches and sends signals to our brain that we have to pee. Typically it takes about 3-4 hours for our bladder to adequately fill and then appropriately stretch and then send those signals to our brain that we have to unload. If we get in the habit of urinating often, more often than every 3-4 hours, our bladder and our brain starts to get rather confused. The reflexive system becomes muddled and we start to run the bathroom at every little sensation we have. We then form a habit where we are running to the bathroom too often. We also get in the habit over the years of going to the restroom ‘just in case.’ Oh i’m going on a road trip, I should go pee ‘just in case.’ We really want to avoid going to the bathroom ‘just in case.’ This is difficult to change the habits we form over the years, but it is possible! Contact your local pelvic floor therapist and they will be able to help you with bladder training and urgency techniques.
Here are some tips on how you can hold your urine a little longer and decrease the risk of leaking while you’re on your way to the restroom.
When you feel that urgency to use the restroom, the first thing we need to do is to stop what we’re doing and take a deep breath in and deep breath out.
After you reach a more relaxed, parasympathetic state, we should do 5-6 PFM contractions (kegels).
Think to yourself, when is the last time I went to the restroom? Has it been 3-4 hours?
— If no, try to see if you can resist the urge for a little bit longer. Do a few more kegels and try to resume the activity you’re doing. You can oftentimes ignore the urge by distracting yourself and thinking positively.
—If yes, then great! Your bladder is ready to void! So contract your pelvic floor a few more times, continue deep breaths, think positively that you WILL make it to the restroom.
SLOWLY start to walk to the restroom. If you start to run to the restroom, your body goes into that fight or flight mode (sympathetic nervous system) and the blood flow will go to your legs and you will lose control over the pelvic / abdominal region and you will be more likely to experience leakage at this point.
Remain calm, deep breathes, PFM contractions, and slowly walk to the bathroom and you should be able to make it. It is strongly encouraged to seek out a pelvic health specialist to get a more personalized treatment program so you can optimally control your bladder and take back your life!