What Is Urinary Incontinence and How Can Pelvic Floor Therapy Help?

WHAT IS INCONTINENCE?

Urinary incontinence is a common, but manageable health concern. It is defined as involuntary and unintended urine leakage. Up to 30% of women are dealing with incontinence at some point in their lives. This problem can negatively affect physical and emotional well-being, intimacy and can lead to depression and social isolation. Urinary incontinence occurs more often among women than men. Pregnancy, recent childbirth, the structure of the female urinary tract and hormonal changes especially during menopause can contribute to incontinence in women.  However, the biggest take-home from this article is that it is treatable with appropriate physiotherapy exercises. It is important to understand that you are not alone, and health professionals are here to help you by answering questions and helping you with these exercises. 

There are three major types of urinary incontinence:

  • Stress incontinence: leaking of urine with sneezing, coughing, during intercourse and while performing high impact exercises like running or jumping;

  • Urge incontinence: sudden and unpredictable urge to urinate, often with leaking of urine (could be small to large amount); and

  • Mixed incontinence: stress and urge incontinence appear at the same time.

HOW TO GET HELP?

The first essential step in getting help to fight this condition is talking to your health provider in order to identify the cause of the issue. Certain medications or underlying health conditions can lead to this problem, and a specialist will be able to help in ascertaining or ruling those out early on.

It is important to understand that your pelvic floor muscles play an important role in your body - they are essential for continence (sphincter function), support our pelvic organs, are integral with sex, and help with spinal stability. Maintaining pelvic floor muscle strength is important in women of all ages! The Kegel exercises really work if done correctly. A specialized physiotherapist can design an individually-suited exercise program to address your problem. If pelvic floor muscles are too tight, the Kegel squeezes could be wrong, and learning first how to relax your pelvic floor muscles could be necessary. The physiotherapist can evaluate your pelvic floor muscle strength, severity of the incontinence and then prepare a goal oriented treatment plan.


Although going to see a therapist is preferable and highly recommended, you can start to treat your condition yourself by performing the following:

  • Bladder training: scheduling bathroom visits while watching your fluid intake can help with your symptoms. Try to keep a bladder diary to promote your urinary habits.

  • Watching your diet: certain foods and beverages contain irritants that can amplify your symptoms: coffee, tea, alcohol beverages, carbonated beverages, sport drinks, chocolate, tomatoes and tomato-based products, spicy food, sugar and sugar substitutes, food containing preservatives and artificial flavorings. Drink enough water to keep yourself hydrated. 

  • Exercising: the more physically active you are, the less likely you will suffer from urinary incontinence. You need to work on your core muscles and generally on the tone of your muscles.

  • Weight management: losing some weight has been shown to help reduce symptoms..

  • Quitting smoking

  • Bracing the pelvic floor muscles before coughing or sneezing.

If your lifestyle changes and exercises do not bring satisfactory outcomes, book an appointment with a registered pelvic floor therapist. Pelvic floor physiotherapy is a specialized area of therapy that helps treat problems related to pelvic floor. You can find all the necessary details on our website.

Dorota Kuza

Physiotherapist & Pelvic Floor Physiotherapist


Quality Care