The bladder! It’s an organ that sits in your pelvis and stores urine (wee). A normal bladder empties 4-6 times per day and can hold between 400-600mL of urine.
The bladder and brain communicate to coordinate urination. Your bladder will tell your brain when it is full (the sensation of needing to empty occurs at 200-300mL), and your brain will send messages to your bladder to inform the bladder when it is an acceptable time to wee.
When on the toilet the muscles and sphincters relax (consciously) while the muscle surrounding your bladder contracts (unconsciously), which results in urination (weeing). A normal bladder will empty completely and does not leak urine.
To keep your bladder healthy:
- Drink well! Water is best. Limit alcohol, caffeine and fizzy drinks which irritate the bladder.
- Keep your bowels healthy. Your poos should be regular and easily passed (no straining), which can often be achieved with a well-balanced diet and regular exercise.
- Look after your pelvic floor. Keep your pelvic floor strong by exercising your pelvic floor muscles regularly (if in doubt visit your pelvic health physiotherapist, who can help you to determine if you’re activating the correct muscles).
- No just-in-case wees! Only go to the toilet if your bladder is full. A wee before bed is fine.
- Sit, don’t hover. Women should sit down on the toilet seat with feet supported on the floor.
Visit your Pelvic Health Physiotherapist if:
- You leak with cough, sneeze, jump, laugh, run…(even if it’s only a few drops),
- Have an urgent need to pass urine that is difficult or impossible to postpone,
- Pass small amounts of urine often throughout the day,
- Have difficulty starting flow or need to strain to urinate,
- Your flow stops and starts (not smooth),
- Feel your bladder is not empty when you’ve finished passing urine,
- You get up at night more than once to pass urine, or
- Note any changes to your regular bladder habits that worries you.
Did you know: in Australia one in three women, one in ten men and one in five children have a bladder control problem?
While bladder issues are not uncommon, you can receive help! Call and make an appointment with your Pelvic Health Physiotherapist at Back In Motion Como today!
Website: https://www.backinmotion.com.au/como
Phone Number: 9313 3414