How to Treat Urinary Incontinence

Urinary incontinence, also known as overactive bladder, is simply having trouble controlling the release of your urine. This is a problem that effects millions of people each day. It can be upsetting and embarrassing for most adults. The most common type of urinary continence is known as stress incontinence. Many people experience urine leakage while, running, coughing, sneezing or laughing. One of the causes that lead to urinary incontinence is weakened pelvic floor muscles, which is common in women after childbirth. The good news is, that these muscles can be strengthened. There's an exercise known as the "kegel" that can do just that.

Difficulty: Moderately Challenging

Instructions

1. 

   Get a notebook to record your daily progress. Having a record will help you stay motivated, stay on track and allow you to actually see your progress. Set aside a time each day to dedicate yourself to completing the kegel exercises.

2. 

   The great thing about the kegel exercise is that it can be done anywhere at anytime and no one will even know that you are doing them.

3. 

   So you are probably wondering exactly how are these kegel exercises actually performed. It's really quite simple. The muscles that you use to stop your urine are the exact muscles that you will be exercising. You will want to pull these muscles in, as if you were trying to hold your in your urine. Hold it for as long as you can and then relax. Then do it again. It's okay if you can't hold it long at first. The more you do the kegel exercise, the stronger these muscles will get.

4. 

   Keep count of how long you are able to hold the muscles in before they relax. Try to perform the kegel exercises, every time you think about it. You cannot over work the pelvic muscles. The more you do the kegel exercise, the stronger your pelvic muscles will become. You may also try a fast hold and release move. Just squeeze tight as you can and release and continue to do that for about 1 minute.

5. 

   Another great way to test the strength of your pelvic floor muscles is while your in the bathroom. Try to stop your urine flow midway through. You may not be able to stop it in the beginning. Continue to do the kegel exercises daily and test your strength once every 2 weeks. Kegel exercises should be performed on an empty bladder so only use this method when testing your strength.

6. 

   The kegel exercise is not an overnight cure and will take some time and dedication. However if consistently performed on a daily basis, you should see improvement in 2 to 3 months. For more severe cases it may take up to 6 months to notice a significant difference. Just remember that they do work and you will thank yourself in the long run. Don't give up. You don't have to live with urinary incontinence.

Tips & Warnings

• Perform the kegel exercise everyday as often as possible.
• Keep track of your progress.
• Test your strength no more than every 2 weeks.
• Be consistent.
• Don't give up! What do you have to lose?

[jennen]

on 5/13/2009 Kegel exercise is very effective for treatment of urinary incontinence... five star