The Bladder Retraining Technique continued...
Kegel exercises. Kegel exercises strengthen the muscles you use to start and stop the flow of urine. Research finds that combining pelvic floor exercises with other bladder retraining techniques is very effective for treating incontinence in women. To do a Kegel, squeeze the muscles you normally use to stop the flow of urine. Hold the contraction for five seconds, and then relax for five seconds. Gradually increase to 10-second contractions with 10 seconds of rest in between. Work up to doing three sets of 10 contractions each day.
Women who can't find the right muscles to squeeze during a Kegel can either insert a finger into the vagina to feel the muscles contract or ask a doctor about trying biofeedback. During biofeedback, the doctor either inserts a small probe into the vagina or places electrodes on the skin outside of the vagina or anus. The probe or electrodes sends a display of your pelvic floor muscle contractions to a video monitor. Watching the contractions can help you learn when you are doing them correctly.
To improve your success with bladder retraining, you can also try these tips:
- Limit beverages that increase urination, including caffeinated drinks like sodas, coffee, and tea.
- Drink less fluid before bedtime.
- Go to the bathroom before you go to bed at night, and as soon as you get up in the morning.
Continue to keep a diary while you are doing your bladder control training. Go over the diary with your doctor at regular intervals to make sure you're on track.
How Bladder Training Can Help
After going through bladder training, you should be able to:
- Go longer periods of time between bathroom visits
- Hold more liquid in your bladder
- Have more control over the urge to go
Although you probably want to see results right away, be patient. Bladder retraining can take six to 12 weeks to be successful.
If you've been trying bladder training for several weeks and it still isn't working, check back in with your doctor. You might need to try other approaches, like medication or surgery.