Do you remember being on a road trip as a kid and telling your parents you needed to use the toilet as soon as you got onto the highway?

If you answered yes, then it's safe to assume that their typical response was, "just hold it." However, this is often easier said than done.

With an estimated 10% to 20% of Europeans experiencing incontinence, trying to hold in a wee isn’t always the most practical advice. But it is possible, if it’s done properly!

That’s where bladder training comes in.

Bladder training is a behaviour therapy often used to help treat urinary incontinence. People undergoing bladder training are encouraged to increase the amount of time between emptying the bladder and the amount of fluid their bladder can hold. This can reduce leakage, as well as that sudden, urgent need to urinate [1].

This is a non-invasive technique that can be learnt and practised without much, if any, intervention from others.

For people who may have just begun experiencing urinary incontinence, or those looking to increase the strength of their pelvic floor muscles, bladder training is a great tool when used alongside other incontinence resources.

How does the bladder work?

The bladder is the organ responsible for holding in urine until it can be released from the body. When it’s damaged, unhealthy or infected, numerous issues can arise, including incontinence [2].

The bladder is supported by the pelvic floor muscles, which are crucial in controlling when urine is released. These muscles work to close the sphincters (circular muscles that open and close passages to regulate the flow of substances), holding urine in the bladder until it’s the right time.

If these muscles are weakened or damaged, this can also lead to issues with incontinence, as the bladder will lack the support it needs to hold onto urine until this time is appropriate.

How bladder training can improve incontinence

There are a number of treatment options that are used to reduce the frequency and intensity of incontinence, including lifestyle changes, eating patterns, medications and even surgeries.

Bladder training can be a powerful tool that can either stand alone or work alongside these other methods. It helps people experiencing incontinence to improve their bladder strength and function.

Bladder training can be practised anywhere, at any time. Even if you don’t experience incontinence, bladder training can be a useful way to protect the strength and wellbeing of your bladder and pelvic floor muscles.

How to train your bladder

Here is your 5-step guide to bladder training:

1. Start by scheduling regular bathroom breaks

It might seem counterproductive at first, but this is an important way to train your bladder to release urine at specific times. Some people may begin by scheduling this at 2-hour intervals, while others will feel more comfortable scheduling an hourly bathroom break.

2. Slowly and steadily increase time between bathroom breaks

Once you’ve got a bathroom schedule in place, work on gradually increasing the time between bathroom breaks across the course of each day. Monitor how much you can extend the time without experiencing any leakage.

3. Stay away from drinks that may irritate the bladder

Caffeine and alcohol are two common bladder irritants that will also increase the frequency of urination. By limiting your intake of these, you can support your bladder as it gets used to regular bathroom breaks.

4. Incorporate pelvic floor muscles

Not only is bladder training about monitoring how often you’re using the bathroom and building up your bladder’s capacity, but it also focuses on increasing the strength of your bladder and pelvic floor muscles. Find a pelvic floor exercise routine that you can do daily to strengthen your pelvic muscles and improve your bladder control.

5. Take note of your urination

A bladder diary to take note of when you wee, how much you drink and any leakage you may experience will be really useful. This will also help you identify any common incontinence triggers, allowing you to build a coping strategy that removes that trigger entirely.

While bladder training can work wonders for some, it’s not a solution for everyone. It’s important to be patient while you’re building up your training approach. Instead of evaluating your progress on the basis of a few days’ worth of progress, look at bladder training as a long-term approach.

Additional treatments for bladder control problems

Bladder training is often used alongside other treatments, to find the best solutions for each person’s individual incontinence needs. Your doctor can help you through the range of incontinence treatment options that may be best suited to your health and level of incontinence.

These treatment options may include:

Medication

Your doctor may be able to prescribe a medication that helps relax the muscles in the bladder, which can help reduce how often you urinate.

Lifestyle changes

You may be able to improve your incontinence experience by making some simple shifts in your diet. Weight maintenance and quitting smoking may also be recommended to help reduce incontinence.

Surgery

Depending on the underlying cause of your incontinence, your doctor may recommend a surgical procedure. These may take the form of a sling procedure for stress incontinence or bladder augmentation in the case of urge incontinence.

Continence management products

These are often used alongside other treatment options, for comfort, peace of mind and security. They can also help to minimise the risk of infection, keeping the wearer protected against urine and stool leaks throughout the day or night.

You can trust in our Invizi pads, pants, slips and bedding & furniture protectors to absorb any leaks in a flash. We’ve designed everything to be slimline for your comfort and privacy. Nobody else needs to know what’s going on down below, and we’re here to help keep it that way!