You’re definitely not the only one who has peed their pants by mistake. Learn how to rein it in and experience true jubilation at last.
Female bodies, while miraculous in their ability to form complex organisms from just two cells, are not always so miraculous in their comfort level. You understand exactly what it is that we are talking about. It’s funny until you sneeze and something embarrassing starts to seep between your legs. The 25%-50% of women who suffer from stress urine incontinence find this amusing/not amusing because they worry they will wet themselves when they cough, run, or move heavy objects. To our relief, studies have revealed viable strategies for reversing the trend.
Nonetheless, before we dive into the specifics of this leaking, a brief history is in need.
Your pelvic floor muscles, the trampoline-like tissue that runs from your pubic bone to your tailbone and contains your urethral sphincter, are at least partially to blame (that thing you clench when you hold in pee). They could spring a leak if they aren’t strong enough.
The Logic Behind It
Several causes contribute to the weakening of this crucial (but unseen, and possibly unrecognized) set of muscles.
Anecdotally, “if you look at a graph of the prevalence of stress urinary incontinence, the peaks are right around childbirth and menopause,” suggesting a role for hormonal changes. However, estrogen treatment of women does not resolve the issue, suggesting a more nuanced mechanism at play.
Labor and delivery
The urethra’s supporting connective tissue and muscles are stretched or torn as the baby’s head passes through the vaginal canal.
If you weigh more than the typical person, your abdominal mass is heavier, and when a woman sneezes or coughs, it’s like a bowling ball weighing 50 pounds crashing down on her bladder.
One of the ironies of pelvic floor weakness is that regular high-impact activity, including aerobics, dance, running, tennis, basketball, or volleyball, may also increase the risk of this ailment. While older women are more likely to experience leakage as a result of physical activity, it does occur among undergraduate athletes as well.
Solutions We can Consider
Always Keep Fighting
All women, even those who have never had stress urine incontinence, should begin by strengthening their pelvic floor, recommends strengthening the pelvic floor alongside other muscle groups.
Your pelvic floor muscles’ strength and the presence of any underlying issues, such scar tissue, are best evaluated by a physical therapist before you begin any kind of exercise on your own. In addition, PTs have access to training technologies like biofeedback that can help women who are having problems with the exercises. Must seek out for a physical therapist who is a women’s health certified clinical specialist (WCS) because of their expertise in pelvic floor rehabilitation.
Perform Kegel Exercises
You can do Kegels, or exercises for your pelvic floor muscles, right in your own home! The majority of ladies get things wrong, so here’s how to do them properly: To begin, lie down so that you aren’t fighting gravity. (Kegels can be done lying down, but you can work up to completing them while sitting or standing.) Keep a hand mirror in between your legs and tense your muscles as if you were trying to halt a midstream urination. When you complete the exercises properly, your clitoris will fall toward the vaginal entrance and your anal sphincter will contract. Try not to tense your stomach, thighs, or butt.
Hold each contraction for many seconds once you’ve mastered the method. Start with five reps and increase by five each time until you’re doing ten or more reps multiple times a day. (Apps like my Kegel can give you reminders to help you stay on track.)
Kegel cones or exercisers, which resemble miniature tampons, can be inserted into the vagina for an added challenge; the user is then instructed to sit or stand while tightening the pelvic floor muscles to hold the weights in place. Recommend to using cones for leak prevention for ladies who feel they are fairly strong but still need a little extra aid
Products that Can Help
Until you regain command, these covert aids can provide some much-needed relief.
Incontinence briefs: It has a multilayer crotch that wicks urine away from the wearer (so they don’t feel damp if they dribble) and absorbs liquid (so it doesn’t soak through their garments). In order to prevent any unpleasant odors, one of the layers is treated with antimicrobials. One of the user said that these briefs were so tight that it was similar like “wearing a diaper.”
Tampons : You can prevent pee leakage temporarily by adhering one of these little foam cones over your urethra. Since you’ll have to remove the cone whenever you need to use the restroom, you shouldn’t wear it to places where you’re likely to sweat much or laugh a lot, such as a high-intensity interval training class or a comedy show, where you would otherwise feel the need to relieve yourself.
Panty Liners : Gentle, uncomplicated, and undetectable panty liners that is suitable for the smallest amounts of bladder leakage. Urine leakage of any kind is quickly absorbed by the material, including drips and spurts. Because they are so light and comfortable, you often forget that you are wearing them; they provide the ideal protection “just in case.”
Do your best to hold out until the right moment. It may take six weeks of dedicated exercise to develop your pelvic floor, and you’ll need to keep at it to keep those muscles in shape. To be sure, the effort is worthwhile.
In addition to Kegel exercises, try not to consume more than 10–12 ounces of fluid with meals and 4–6 ounces of fluid in-between meals. Leakage is more likely when the bladder is full. And a trick called “the knack” is to contract your pelvic floor muscles just before you cough or sneeze. (A physiotherapist can teach you the appropriate form.)
If you’re still having trouble, your doctor can send you to a urogynecologist who specializes in the minimally invasive mid-urethral sling operation. Approximately 90% of patients recover 90% better.