BLADDER RETRAINING
JOIN OUR NEWSLETTER
Receive custom tools to help you manage your condition and get the latest in bladder and bowel health from NAFC!
BLADDER RETRAINING
Because the bladder is controlled by muscles, it can be trained. While training the bladder and sphincter muscles is more challenging than working out your quadriceps and biceps, it can be done. Plus, there is good news: many studies over the years support the success of bladder retraining programs for both women and men experiencing symptoms of urge incontinence and urgency associated with overactive bladder (OAB).
As with any training, you’ll want to know where you are before you start, so you have something to measure against. With bladder retraining, this will most likely take the form of a bladder diary. You will note such things as the times of urination if you were able to completely empty your bladder, time between bathroom trips, as well as diet information that may be impacting your condition.
While your physician will prescribe a program right for you, most bladder retraining methods share similar techniques:
Click the image to download your free Bladder Retraining Guide!
SCHEDULE BATHROOM VISITS
Once you’ve determined how frequently you use the bathroom, you add 15 minutes to that time. Let’s say you go to the bathroom ever hour. During retraining, you will aim to go every hour and fifteen minutes. Even if you don’t have to go, you still want to make the trip to the bathroom. This trains the brain and body. After a set number of days, gradually increase the amount of time between bathroom breaks.
DELAY URINATION
Easier said than done. But when you feel the need to go, try holding off for at least 5 minutes. Then 10. And so on until you can make it 3-4 hours between urination. The key will be to stay on schedule, which keeps the training on track.
PERFORM KEGEL EXERCISES
By strengthening the muscles that are directly and indirectly involved with urination, you will be able to better control when you have to go. For a full guide on how to do kegel exercises, click here. Men, for a can also do Kegels! Click here for your ulitmate guide on kegels for men.
Sometimes, it’s the simplest of things that can make a massive difference. 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 (learn more about diet and exercise tips for bladder control here.)
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
RELATED ARTICLES
Introducing Dr. Toby Chai, NAFC’s Newest Continence Care Champion
Hear from our Continence Care Champion, Dr. Toby Chai in this episode of Life Without Leaks.
Ask The Doc: Does Incontinence Happen Over Time?
QUESTION: DOES INCONTINENCE HAPPEN OVER TIME, OR IS IT SOMETHING THAT COMES ON SUDDENLY? Answer: This really depends on your unique situation. For many people,
Bladder Cancer in the News – What You Need to Know
With the recent announcement by Deion Sanders, hall of fame NFL player and current head coach for the University of Colorado Buffaloes, that he is undergoing treatment for bladder cancer, we’ve been seeing a significant increase in interest about the disease. Today’s guest is Dr. Bradley Gill, chief of surgery at Cleveland Clinic Hillcrest and Mentor Hospitals and a board-certified urologist, to help us understand the condition, its causes, treatment options and potential outcomes.
The Basics of Benign Prostate Hyperplasia
The prostate is a walnut shaped gland responsible for producing semen in a man’s reproductive system. Enlargement of this gland is pretty typical, as most