Exercise your way through to deal with incontinence
Only you know how incontinence can cause havoc in life. All your schedule gets messed up and all this can put you in pretty much awkward situations, hampering both your personal and professional life. Women with incontinence look for many solutions, which usually turns out to be a surgical procedure and other methods which can be termed simply as “out of your pocket”. The best way for you is to exercise your way through.
First and foremost, you need to know, why incontinence in women happens?
- It can be due to stress incontinence like childbirth and weight gain.
- Menopause- After menopause, estrogen production in women reduces leading to deterioration of the lining of the bladder and urethra.
- Gradual Agening- changes with age leads to aging of the bladder muscle, which can decrease the bladder’s capacity to store urine.
- Neurological Disorders like Parkinson’s disease, spinal injury.
- Some medications like anti-depressants.
Incontinence Treatment with exercises:
Exercises to curb incontinence are designed to strengthen the pelvic floor muscle, which are responsible for holding the bladder in place. When these levator muscles weaken, pelvic organs move out of their normal place. The first step with physical therapy is to treat the weakened pelvic muscles.
Exercise is a safe and effective way for women with incontinence. Exercises can be done alone or with vaginal cones, biofeedback therapy or electrical stimulation. But, these exercises are required to be performed correctly to be effective. You should opt for biofeedback therapy if you have difficulty in identifying the levator muscle. For some people, electrical stimulation further enhances pelvic muscle rehabilitation therapy.
Women with incontinence can start with pelvic exercise, also know as Kegel exercise. Pelvic floor muscle exercises are performed by drawing in or lifting up the levator muscles. This movement is done normally to control urination or defecation. Individuals should avoid contracting the abdominal, buttock, or inner thigh muscles. The following techniques can be used to learn how to squeeze these muscles:
- Trying to stop the flow of urine while in the middle of going to the bathroom.
- Squeezing the anal sphincter as if to prevent passing gas.
- Tightening the muscles around the vagina (for example, as during sexual intercourse).
Beginners should perform the squeezing exercise five times, holding each squeeze for a count of five (a person may have to start with a count of two or three). This should be done one time every hour while awake. These exercises can be performed while driving, reading, or watching television. After practice, you may be able to hold each contraction for at least 10 seconds, and then relax for 10 seconds.
Women with incontinence should be sure that they are not contracting their abdominal muscles when performing these drills. This can worsen urinary incontinence.
Some further tips for women with incontinence-
- Go to bathroom 6 six times a day and once or null during night.
- Incontinent pads are a savior during some formal occasions and party.
- Apply for incontinence cleaning products to take care of your skin.