Bladder Basics Part 1: Understanding Incontinence and Building Better Habits
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
Bladder health isn’t something we often talk about, but it’s essential! Many people experience bladder issues, and understanding them is the first step toward making positive changes. Today, let’s dive into the basics of incontinence—when bladder control isn’t quite working as it should.
What is Incontinence?
Incontinence is the loss of control over urination (and sometimes bowel movements). Here’s a look at who might experience incontinence:
25% of young women
44-57% of middle-aged and postmenopausal women
75% of older women in nursing homes
If you’ve had bladder leaks during pregnancy, you’re 50% more likely to develop stress urinary incontinence (SUI) later in life. This is why nurturing bladder health now can support your well-being in the long run!
Common Bladder Issues
While it’s easy to dismiss occasional bladder leaks, it’s important to know that leaking urine, even in small amounts, isn’t something you should ignore. Here are the main types of incontinence:
Stress Incontinence (SUI): Leaks that happen with coughing, sneezing, laughing, or adding pressure to your abdomen. When your bladder can’t handle the pressure, leakage occurs.
Urgency Incontinence (UI): This is the sudden, strong urge to urinate without enough time to reach a bathroom. Urgency incontinence often develops from repeatedly ignoring the need to go, which stretches and weakens the bladder over time.
Mixed Incontinence: A combination of both stress and urgency incontinence.
You’re not alone if you’re facing one of these conditions, and there are effective ways to manage them, including bladder retraining exercises.
What’s Normal for Your Bladder?
When using the bathroom, urination should be easy and natural—no pushing or straining, which can weaken your bladder muscles over time. Here are some guidelines for a healthy bladder routine:
Frequency: For most people, urinating 5-7 times a day is typical. Older adults may go up to 8 times daily and may need to wake up once at night to go.
Taking Your Time: Avoid rushing your bathroom breaks. Fully emptying your bladder is important for preventing infections and other complications.
Listening to Your Body: Try not to urinate "just in case." Doing so can confuse your body’s natural urge to pee, disrupting bladder function over time.
Hydration: Drink water throughout the day and pay attention to your body’s signals to stay in tune with your bladder's natural rhythm.
Get Professional Help
If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)