Leaks Happen, So Let’s Talk About It!
Urinary incontinence affects millions of men and women — and physical therapy can help you regain confidence and control.
You know the moment: Maybe your best friend has you laughing a little too hard. Perhaps you sneezed with a little too much enthusiasm. Or maybe the bathroom was a lot further away than you realized. Regardless, things were going fine. And then suddenly… your bladder chose drama.
Sound familiar? If so, you’re actually in very good company. Despite the awkwardness, urinary incontinence affects millions of men and women. People just don’t want to bring it up over dinner (understandable).
However, when we let embarrassment keep us quiet, it’s harder to acknowledge that bladder leaks are actually very treatable. So let’s take the pressure off (pun intended) and break down what you need to know.
When Your Bladder Has Poor Timing
Urinary incontinence is just a fancy way of saying your bladder let things go when you weren’t prepared. It can show up in different ways, and yes, men experience it too, especially after prostate issues or surgery.
There are actually four main types:
Stress Incontinence
Occurs when pressure is exerted on the bladder, such as during coughing, sneezing, laughing, or other moments when your body apparently wants to test you.
Urge Incontinence
Causes a sudden, intense urge to go, including some leakage as you rush to move into position.
Mixed Incontinence
Is just a combination of both stress and urge symptoms, because apparently, they aren’t bad enough on their own.
Overflow Incontinence
Occurs when the bladder doesn’t empty fully, leading to frequent dribbling.
Why Causes Your Bladder to Betray You?
Okay, not so fast. It may not actually be your bladder’s fault. Several factors can contribute to urinary incontinence, including:
- Weak or tight pelvic floor muscles
- Pregnancy and childbirth in women
- Prostate surgery or enlargement in men
- Aging-related muscle changes
- Nerve-related conditions, including diabetes
- Going a little too hard at the gym
The good news is that physical therapy can help address the root causes behind many types of urinary incontinence. Treatment often focuses on improving pelvic floor coordination, strength, mobility, and bladder control strategies so you can feel more confident in your daily life again.
At Infinity Physical Therapy, our therapists create personalized treatment plans designed around your symptoms, your body, and your goals.
What Our Patients Are Saying
“I started having pelvic floor and bladder issues after having my baby. I had no clue I could do PT for those until my doctor referred me here. The staff is very friendly and knowledgeable and after coming in 3 times a week for the last 4 weeks and using what they’ve showed me at home, the issues I’ve had have gone down significantly and I’m very happy with the progress so far.”
– KristenThe Good News: Physical Therapy Can Help
Yes, really. And no, it’s not just doing random Kegels forever and hoping for the best.
At Infinity Physical Therapy, we help you understand the specific reason for your incontinence so we can address it directly. To that end, we offer one-on-one care (obviously) and a supportive environment where you can share your symptoms as freely as you like.
How We Help Your Bladder Get Its Act Together
Every treatment plan is personalized to your symptoms, lifestyle, and goals. That means we focus on the actual reason behind the leaks instead of just handing you a sheet of exercises and wishing you luck.
Pelvic Floor Muscle Training
Often, your pelvic floor is the real culprit behind urinary incontinence. These muscles serve as a hammock for your poor, misunderstood bladder, and sometimes that hammock needs a tune-up.
- Improve awareness of pelvic floor muscles
- Build strength, timing, and coordination
- Learn how to contract before pressure
Biofeedback Training
Using sensors and real-time visual feedback, biofeedback helps you learn how to properly activate your pelvic floor muscles and perform exercises more accurately.
Helping Your Bladder Relearn Better Habits
Sometimes your bladder needs a little retraining too — especially with urge incontinence. The goal is helping your body feel more in control and less like it’s sounding a five-alarm emergency every time you need the bathroom.
Bladder Training
- Gradually increase time between bathroom visits
- Reduce urgency signals
- Improve control over sudden urges
Manual Therapy + Mobility Work
Your hips, spine, and core all influence pelvic function, so we address stiffness, weakness, and movement compensations that may contribute to symptoms.
- Gentle hands-on techniques
- Core strengthening
- Posture and movement training
Lifestyle + Habit Coaching
Small daily changes can make a surprisingly big difference.
- Better fluid timing habits
- Reducing bladder irritants like caffeine
- Avoiding “just in case” bathroom trips
No More Close Calls!
Bladder leaks are common, not inevitable.
With the right guidance, your body can relearn control, improve strength, and reduce those unexpected moments.
Ready to take control again? Schedule an evaluation with Infinity Physical Therapy and start moving (and laughing, and coughing, and drinking) with confidence.
Make the Most of Your Summer Vacation with Physical Therapy
Whether you’re heading to the beach or visiting an amusement park, the last thing you want during your vacation is pain or limited mobility. As you plan your summer getaway, consider adding one more thing to your checklist: a physical therapy session at Infinity Physical Therapy.
Our team will help ensure your body is ready for whatever adventures you have planned:
Identify Issues
We assess underlying problems that may lead to pain or restricted movement.
Custom Treatment
Receive a personalized plan designed to keep you active and pain-free.
Travel Confidently
Learn simple strategies to stay comfortable and mobile while you’re away.
A vacation is your time to relax, explore, and enjoy new experiences—not manage discomfort. We’ll help you address concerns early so you can focus on what matters most: having the time of your life.
What Sort of Exercises Help the Pelvic Floor?
Your pelvic floor is a muscle like any other, which means exercise will help keep it in top shape! However, you may be wondering what exercises are most beneficial.
Here are some of our favorites to include in treatment plans, but do make sure to check with us before trying anything new:
Kegels
If you’re like most people, when you hear “pelvic floor exercises,” you probably think of Kegels, a technique for contracting and releasing the pelvic floor muscles. While beneficial, they can be tricky to perform correctly, and the contracting sensation is different for men and women. Fortunately, our team is on the case. We’ll walk you through the process and may use biofeedback technology to ensure you’re working the correct muscle.
Squats
It’s true–the mighty squat works more than your glutes and hamstrings! To perform a bodyweight squat, stand hip-width apart, then bend your knees as if you’re going to sit in a chair (you can use a chair–sitting down and getting up without using your hands emulates a squat movement).
Glute Bridges
Glute bridges are another great exercise for targeting the core, glute, and pelvic floor muscles. They involve lying on your back with your knees bent, slowly lifting your hips up from the floor, and pressing down on your sides with your arms.
Get Your Own Unique Exercise Plan Today!
The best way to stretch and strengthen your pelvic floor is to make an appointment at Infinity Physical Therapy. We’ll provide you with a personalized program designed to suit your needs. Call us today to get started!
Ingredients
- 1 can chickpeas (drained & rinsed)
- 1 avocado (sliced)
- 1 cup cooked brown rice
- 1/2 cup cherry tomatoes (halved)
- 1/4 red onion (thinly sliced)
- 1 handful spinach
- 1 tbsp olive oil
- Juice of 1/2 lemon
- Salt & pepper to taste
Instructions
- Cook brown rice according to package instructions.
- In a bowl, combine chickpeas, tomatoes, onion, and spinach.
- Add cooked rice and sliced avocado.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper, then toss gently.
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418583/
- https://www.cochrane.org/CD005654/INCONT_pelvic-floor-muscle-training-urinary-incontinence-women
- https://aptapelvichealth.org/2019/10/25/urinary-incontinence-causes-symptoms-physical-therapy-treatment/
- https://www.womenshealth.gov/a-z-topics/urinary-incontinence
- https://www.mdpi.com/2077-0383/9/4/1149
