Understanding Urinary Incontinence
Urinary incontinence is the involuntary leakage of urine. This common condition affects millions of people worldwide, particularly as they age.
While incontinence is often associated with aging, it's not an inevitable part of growing older. With proper understanding and treatment, most cases can be improved or managed effectively.
At KOKU Bladder, we're dedicated to helping you understand and address urinary incontinence through education, exercises, and community support.
Types of Bladder Dysfunction
There are 3 types of bladder dysfunction:
Overactive Bladder
A person with overactive bladder may not have incontinence but can experience symptoms that significantly affect their quality of life.
Stress Incontinence
Stress incontinence is the involuntary loss of urine when pressure in the abdomen increases (e.g., coughing or sneezing).
Mixed Urinary Incontinence
This occurs in people who experience both overactive bladder and stress incontinence.
Pelvic Floor Exercises
To strengthen your pelvic floor muscles:
- Lie down with your knees bent and squeeze your pelvic floor muscles
- Start by squeezing for 1–2 seconds and then relaxing for 2–3 seconds
- Do 8–10 squeezes in a row, then rest for 20–30 seconds
- Repeat for 3 sets, 3 times a day (80–100 total contractions)
Important tips:
- Don't hold your breath during exercises
- Avoid tightening stomach, buttock, or thigh muscles
- Gradually increase holding time as you progress
- Include rest periods between sets
