Urinary incontinence is defined as the accidental release of urine. Kegel exercises for women are very helpful for this but lets discuss the major types of incontinence first. There are several major types of incontinence. The accidental release may happen when you suddenly contract a group of muscles, such as during coughing or sneezing, lifting something heavy or jogging. You also might get an unbearable urge to go to the bathroom suddenly, and be unable to reach it in time. This is extremely common among older people, and although it is not damaging to their health, it can be extremely embarrassing. Here are the major types of incontinence:
Stress incontinence – this type mostly occurs during sneezing, coughing, laughing or otherwise putting pressure on the bladder. This type of incontinence is most common in women, and the major causes of it are childbirth and pregnancy.
Urge incontinence – this type involves a sudden and incredibly strong urge to urinate, coupled with the inability to reach the bathroom in time. This should not be confused with overflow incontinence, where the bladder is full and the person unable to hold it all in. Urge incontinence can happen even when there is just a small amount of liquid in the bladder. An overactive bladder is common in women, and it is a form of urge incontinence. This is when a person hears, sees or touches flowing water and feels the urge to go to the bathroom. But an overactive bladder does not always result in incontinence.
Overflow incontinence – this type if incontinence is not even considered to be a condition. It simply involves not going to the bathroom for a long time, and the bladder overflowing with liquid in such an amount that the person is unable to hold it in anymore. This is common and is nothing to worry about.
There are several causes of incontinence, and they can be:
- Old age
- Excessive weight
- Temporary conditions such as a urinary tract infection
All of these causes are linked to weak pelvic floor muscles. This weakness most commonly comes from the muscles being stretched and thus weakened. They cannot give the proper support to the bladder anymore, and that’s where all the problems stem from. The bladder drops and pushes against the vagina causing the person to be unable to close off the urethra. So when you cough, the muscles accidentally press on the bladder and urine leaks.
There are easy and simple ways to get rid of incontinence and they mostly consist of exercising the pelvic floor muscles. These types of exercises are called Kegel execises.
Kegel exercises consist of tightening and relaxing the weakened pelvic floor muscles, in order to strengthen them and make them hold the organs, bladder and urine in place.
They are simple to do:
Step One – Locate your pelvic floor muscles. The easiest way to do this is to try and stop the flow of urine mid-stream, and remembering which muscles were used. Since this is a reflex action, you will instinctively use your pelvic floor muscles.
Step Two – While sitting or lying down, contract your muscles for 3 seconds and then release. Do this 10 to 15 times each day and you should see results within one to four months. Gradually increase the duration of contracting the muscles to 10 seconds, followed by a 10 second relaxation period.
Be careful not to do these exercises while urinating, as this can be harmful for the bladder. Instead, choose a moment when you’re relaxed and sitting upright or lying flat.