Have you ever experienced any of these situations?
- Dribbling a little when you cough or sneeze
- Leaking when you laugh or during physical activity
- Smearing in your underwear
- Wearing a panty liner “just in case”
- Changing your clothing because you’ve wet yourself
- Changing your undergarments due to unexpected diarrhea
- Letting some gas slip out during a workout
- Feeling a sudden, urgent need to urinate
If you nodded yes to any of these, here’s a crucial message for you: It’s all incontinence. There’s no such thing as “minor incontinence.” If you’re unable to control your pee, poop, or gas, you’re experiencing incontinence, and it’s a sign that your body needs attention and care.
Understanding Incontinence
Incontinence is a common issue that affects millions of people worldwide, yet it remains a topic shrouded in embarrassment and misconception. Many women, in particular, often tolerate these issues because we’ve been led to believe that it’s normal, especially after childbirth or as we age. We’re told that nothing can be done about it, or that it’s just a part of life we must accept.
The standard advice has always been to do Kegel exercises – lots of them. Healthcare providers often prescribe a regimen of 100 or more Kegels a day, promising that everything will be fine if we just stick to this routine. But let’s face it, who has time for 100 Kegels a day in our busy lives?
This well-intentioned but often misguided advice has led to several problematic scenarios:
- Guilt and Self-Blame: Many women feel guilty for not doing enough Kegels, believing they deserve the problem because they didn’t follow the prescribed routine religiously.
- Frustration and Self-Doubt: Some diligently perform their Kegels but don’t see improvement. This leads to self-doubt and wondering if they’re doing the exercises incorrectly.
- Pain and Discouragement: Others experience pain while doing Kegels and give up, believing it won’t work for them and that they’re somehow broken or beyond help.
The Kegel Conundrum
Here’s a surprising fact that many women don’t know: Kegels aren’t always the solution. In fact, many women need REVERSE KEGELS rather than regular Kegels. This is because a significant number of women have hyperactive pelvic floor muscles that are working overtime and have become tight and dysfunctional.
Imagine a muscle that’s constantly flexed – it becomes tired, sore, and less effective. The same principle applies to your pelvic floor muscles. If they’re always tense, they can’t respond effectively when you need them to, leading to leaks and other issues.
Moreover, fascial tightness in the connective tissue surrounding the bladder, uterus, pelvic floor muscles, and lower abdomen can cause incontinence – not weakness, as commonly believed. This tightness can restrict the natural movement and function of your pelvic organs, leading to control issues.
Some women may also be stuck in an open birthing pattern in their pelvic bones, which needs addressing for the bladder, uterus, and pelvic floor muscles to function properly. This is particularly common after childbirth but can persist for years if not properly addressed.
Types of Incontinence
It’s important to understand that there are different types of incontinence, each with its own causes and potential treatments:
- Stress Incontinence: This occurs when physical stress or pressure on the bladder causes leaks. It’s common during activities like coughing, sneezing, laughing, or exercising.
- Urge Incontinence: Also known as overactive bladder, this type involves a sudden, intense urge to urinate followed by an involuntary loss of urine.
- Mixed Incontinence: This is a combination of stress and urge incontinence.
- Overflow Incontinence: This occurs when the bladder doesn’t empty properly, leading to overflow and frequent or constant dribbling.
- Functional Incontinence: This type is caused by physical or mental impairments that interfere with reaching the toilet in time.
Understanding which type of incontinence you’re experiencing can help guide your treatment approach.
Watch My Ed Talk to Explore This Topic a Bit More
Need Some Help with Incontinence?
If this speaks to you and you’re among the many women who are just straight up tolerating accidental peeing, dribbling, and leaking would you like some help with that?
There’s two ways I can offer some help:
Work with Me 1:1
This is the best option because I can truly assess what’s going on and formulate a plan to help solve your issue. I’ll take the guesswork out of it for you and give you a step-by-step plan to help you feel confident, dry and help you trust your body again. Request a Discovery Session so you can tell me all about what’s going on and I’ll help you get unstuck.
Join My Small Group Fitness Classes, Fit2Be
You can attend LIVE on Friday mornings at 8 am Mountain via Zoom OR get the recording and do it on your own (recording good for one week after class). With a small investment you can be on your way to a stronger, more functional pelvic floor and core by this evening if you start right now and get to work on the pre-recorded Starter Workshop. Check Out Fit2Be Classes Here.
Taking Control of Incontinence
Remember, there’s no such thing as “minor incontinence.” Any loss of control is a sign that your body needs attention. Don’t let embarrassment or misconceptions keep you from seeking help. You have the power to improve your quality of life and rediscover comfort in your own body.
Incontinence doesn’t have to dictate your daily life. It shouldn’t prevent you from enjoying activities you love or living life to the fullest. Take that first step today towards a drier, more confident you.
Are you ready to take control of your pelvic health? At Healing Spot, our specialized Pelvic Floor Physical Therapy can help you address incontinence and regain confidence in your body. Our experienced therapists understand the complexities of pelvic floor issues and can provide personalized treatment plans to meet your specific needs.
Don’t wait another day to start your journey to better pelvic health. Contact Healing Spot today at (719) 270-1123 to schedule your Pelvic Floor Physical Therapy consultation.
Whether through personalized sessions with our specialists at Healing Spot, supportive group classes, or a combination of approaches, help is available. You don’t have to face this challenge alone. Millions of women worldwide are dealing with similar issues, and there’s a growing community of support and resources available.
