How To Train Your Bladder

PICTURE: Marcola Peak Fitness

Tebogo Motlhasedi

It is common for individuals to have urinary problems, therefore retraining your bladder and learning to suppress the “urge to go” can help you manage the problem.

Training your bladder can be an effective way to treat urinary problems. The purpose of this exercise is to increase the intervals between of going to the bathroom frequently.

Although most healthcare specialists suggest that you should not hold your urine for a long period of time because it might result in kidney failure, but it is very annoying to the bathroom and urinate few drops of urine. Bladder training to hold more fluid before the need to release can help reduce small “accidents “and the feeling of urgency.

Start off training your bladder to avoid going to the bathroom according to a schedule. It may feel strange in the beginning to go only when your bladder has urgency, if you are used to going to the bathroom only if you feel a little tingle.

There are techniques you can use that have been suggested by healthcare practitioners e.g. Kegel exercises and relaxation.

Mastering the ability to suppress your urine will help you to control the sudden need to urinate, which then means you are no longer desperate to get to the toilet. Rushing to the bathroom is bad because it can result in the irritation of your bladder and take away your concentration from controlling your bladder.

Come to an immediate stand still and sit down if you can. This makes it easier to concentrate on controlling your bladder. Stop all movement immediately and stand still. Sit down if possible. Remaining still increases your ability to stay in control.

Quickly and tightly squeeze your pelvic floor muscles a number of times. Make the squeezes very quick and do not entirely relax your muscles between squeezes. This immediately puts you in control of the situation.

Breathe deeply and relax. Pull up your shoulders and let them drop and feel the tension drain out of your entire body.

Concentrate on suppressing the urge. Distracting yourself from the feeling of urgency can also be effective.

Once the feeling of urgency has subsided, take a slow, calm walk to the bathroom. If the urge begins to build again, repeat above steps. Contracting the muscles while you walk to the bathroom may also help.

Never panic going the bathroom it does not have to be an emergency, stay in control.