In today’s episode we talk about taking control of your bladder. Bladder leaking is a “common but not normal” issue that people of all ages struggle with. We will go over basic anatomy and function of the pelvic floor and bladder, how the pelvic floor and bladder interact. We will discuss signals your body may give you to let you know that your bladder is asking for help. And we will discuss tips to optimize bladder health. Follow us @pelvicorerehab and share any questions you have on Pelvic Health or share your experience overcoming Pelvic Health related issues. Episode Notes: WHAT IS CONSIDERED NORMAL Bladder Function? The average bladder can hold about 2 cups of urine before it needs to be emptied. The average range of voiding urine is 6- 8 times during a 24 hour period. As we get older, our bladder capacity can get smaller and we may need to pass urine more frequently but usually not more than every 2 hours. Urine should flow easily without discomfort in a good, steady stream until the bladder is empty. No pushing or straining is necessary to empty the bladder. An urge is a signal that you feel as the bladder stretches to fill with urine. Urges can be felt even if the bladder is not full. Urges are not commands to go to the toilet, merely a signal and can be controlled. *** any amount of leaking is considered incontinence (peesing) *** Can Happen at any age *** You don’t have to live with it Common Factors that affect the bladder and leaking Pregnancy Perimenopause/menopause Weight LBP Injury,Trauma, surgery,scar tissue How do we Get control of our bladder? See a pelvic floor PT to assess Strength,tone,timing coordination in all layers of the PFM , 80% effective at CURING incontinence ( cochrane) So much more than kegels, sometimes kegels would make it worse Learn how to perform a pelvic floor contraction properly Core component coordination- Our core needs to be coordinated and use that coordination during dynamic movement Making sure that you pelvic floor muscles are reflexive and anticipatory Using breath to maintain continence- Exhale with exertion Alignment Stay relaxed on the toilet, don’t “push” out the flow of urine Avoid peeing “just in case” Avoid camel bladder Eliminate foods that can irritate your bladder Identify Urge trigger ( learn urge suppression strategies) Hydrate Avoid Constipation Practice makes Permanent…. Take Action….. Do something about it now!! The Bladder is a retrainable organ…. Don’t let your bladder run your life, Become the boss of your bladder!! Visit me at: My Website: https://www.pelvicorerehab.com/ Instagram : https://www.instagram.com/pelvicorerehab Facebook:https://www.facebook.com/pelvicorerehab/ Facebook Group: https://www.facebook.com/groups/pelvichealthplus YouTube: https://www.youtube.com/channel/UCCiEl1ZFlA5SzN44MhUwzgA?view_as=subscriber Ebook Books links Pregnancy Ebook: https://www.pelvicorerehab.com/pain-free-pregnancy-guide Bladder Leaking Ebook https://www.pelvicorerehab.com/leaking 8 steps to achieving pelvic healing https://www.pelvicorerehab.com/ Pelvic Pain, Bladder leaking, and 8 steps to achieve pelvic healing https://www.pelvicorerehab.com/pelvicfloorguides Pelvic Pain https://www.pelvicorerehab.com/pelvicpain Menopause Guide https://www.pelvicorerehab.com/menopauseguide Postpartum ebook https://www.pelvicorerehab.com/headtotoewellnessformommyandbaby

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