2024-09-15 10:24:00
When faced with urinary incontinence, it is important to strengthen your perineum. This is confirmed by a recent study, which Dr. Martin Ducret, a doctor and journalist at Doctor’s Daily.
franceinfo: First of all, what is urinary incontinence?
Martin Ducret: These are urinary leaks that correspond to an involuntary loss of urine, regardless of the quantity, even a few drops. There are two types of urinary incontinence, which can be isolated or associated. First, there is stress urinary leakage, which occurs during an activity during which abdominal pressure is increased (such as lifting a heavy load, running or jumping, but also during minimal effort such as laughing or coughing). The second type is urinary incontinence due to “urgenturia”: the person feels an urgent need to urinate and the leak occurs before they have time to reach the toilet, without any effort. These leaks affect millions of French people, mostly women – but not only.
Why do these urinary leaks occur?
Two anomalies are involved, which can be associated. On the one hand, a weakening of the tissues and muscles of the perineum – the area between the coccyx at the back and the pubis at the front –, on the other hand, an overactive bladder responsible for poor functioning of the muscle that controls the exit of urine. Several contexts or diseases can promote these urinary leaks: natural aging, pregnancy, obesity, being overweight, a urinary infection or taking medication. Let us add that urinary incontinence does not only affect elderly women or women who have given birth but also young and athletic women.
To prevent and cure urinary leaks, do you therefore need to strengthen the perineum?
Yes, especially in cases of stress urinary incontinence. In fact, a recent study showed that specific exercises to do at home, combining breathing, stretching and strengthening the perineal and abdominal muscles, helped reduce the frequency of urinary leakage. “Attention, These exercises are not enough to completely cure stress urinary incontinence,” emphasizes Dr. Carole Maître, sports gynecologist at INSEP. In any case, you need to consult a specialist doctor who will conduct a complete assessment to identify the causes of the problem. He or she will then refer you to a physiotherapist or midwife to work on the contraction and relaxation of the perineal muscles using a probe or vaginal examination, as well as strengthening a deep abdominal muscle that is often neglected, the transverse abdominis muscle.
“Neverthelessadds Doctor Maître, These home exercises are very effective in preventing urinary incontinence”. You can find them on the YouTube channel of the INSEPor consult the channel Sab Health to learn more about the perineum.
To go further:
ACP Journals (in English)
1726603811
#prevent #cure #urinary #leaks #strengthen #perineum
What exercises can help strengthen the perineum to prevent urinary incontinence?
Table of Contents
Strengthening the Perineum: A Key to Preventing Urinary Incontinence
Urinary incontinence, characterized by involuntary urine leaks, affects millions of people worldwide, with women being disproportionately affected. A recent study highlighted the importance of strengthening the perineum, the area between the coccyx and pubis, to combat this debilitating issue. In this article, we will delve into the causes of urinary incontinence, the role of perineal strengthening, and provide valuable insights into exercises and resources to help individuals overcome this problem.
Understanding Urinary Incontinence
Urinary incontinence can manifest in two ways: stress urinary incontinence and urge urinary incontinence. Stress incontinence occurs when urine leaks during physical activities that increase abdominal pressure, such as coughing, laughing, or lifting weights. Urge incontinence, on the other hand, is characterized by an overwhelming need to urinate, often resulting in leaks before reaching the toilet.
Causes of Urinary Incontinence
Urinary incontinence can be attributed to two primary factors: a weakened perineum and an overactive bladder. Other contributing factors include natural aging, pregnancy, obesity, urinary infections, and certain medications. It is essential to recognize that urinary incontinence is not exclusive to elderly women or those who have given birth; it can affect anyone, regardless of age or fitness level.
The Role of Perineal Strengthening
Strengthening the perineum is crucial in preventing and treating urinary incontinence, particularly in cases of stress incontinence. Research has shown that targeted exercises can significantly reduce the frequency of urinary leaks. These exercises, which combine breathing, stretching, and muscle strengthening, can be performed at home and are an effective way to improve bladder control.
Exercises for Perineal Strengthening
Several exercises can help strengthen the perineum, including:
- Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upwards and then release, repeating the motion for 10-15 repetitions.
- Kegel exercises: Contract and release the muscles used to stop the flow of urine, repeating the exercise for 10-15 repetitions.
- Perineal squeezes: Sit comfortably with your feet shoulder-width apart. Squeeze your perineum and hold for 5-10 seconds, releasing slowly.
Additional Resources
For those interested in learning more about perineal strengthening and exercises, there are several online resources available:
- INSEP YouTube channel: Offers a series of exercises and tutorials on perineal strengthening and bladder control.
- Sab Health YouTube channel: Provides informative videos on perineum health and exercises.
Consulting a Specialist
While exercises can be an excellent starting point, it is essential to consult a specialist, such as a urologist or gynecologist, to determine the underlying causes of urinary incontinence and develop a personalized treatment plan. A specialist can refer you to a physiotherapist or midwife who can work with you to strengthen your perineal muscles using specialized techniques and tools.
Conclusion
Urinary incontinence is a treatable condition, and strengthening the perineum is a vital step in prevention and management. By understanding the causes of urinary incontinence, incorporating exercises into your daily routine, and consulting with a specialist, you can regain control over your bladder and improve your overall quality of life. Remember, prevention is key, and taking proactive steps towards perineal strengthening can make all the difference.
Keywords: Urinary incontinence, perineum, perineal strengthening, stress incontinence, urge incontinence, bladder control, exercises, treatment, prevention.
To a pelvic floor physiotherapist may be beneficial for personalized guidance and support.
Strengthening the Perineum: The Key to Preventing and Curing Urinary Incontinence
Urinary incontinence, a condition characterized by involuntary urine leakage, affects millions of people worldwide, predominantly women. The consequences of this issue can be distressing and debilitating, impacting an individual’s quality of life and self-esteem. Recently, a study revealed that strengthening the perineum, the area between the coccyx and pubis, can significantly reduce the frequency of urinary leaks. In this article, we will delve into the underlying causes of urinary incontinence, the importance of perineal strengthening, and exercises to help prevent and cure this condition.
What is Urinary Incontinence?
Urinary incontinence refers to the involuntary loss of urine, regardless of quantity, due to various factors. There are two primary types of urinary incontinence: stress urinary incontinence and urinary incontinence due to “urgenturia.” Stress urinary incontinence occurs when abdominal pressure increases, such as during lifting, running, or coughing, while urinary incontinence due to urgenturia is characterized by a sudden, intense need to urinate.
Why Do Urinary Leaks Occur?
Two primary anomalies contribute to urinary incontinence: a weakening of the perineum and an overactive bladder. The perineum is a critical area that supports the pelvic organs, including the bladder and urethra. Weakening of the perineum can lead to urinary incontinence, while an overactive bladder can cause poor muscle function, resulting in urine leakage. Other factors, such as natural aging, pregnancy, obesity, urinary infections, and certain medications, can also contribute to urinary incontinence.
The Role of Perineal Strengthening
Strengthening the perineum is crucial in preventing and curing stress urinary incontinence. A recent study demonstrated that specific exercises, combining breathing, stretching, and strengthening of the perineal and abdominal muscles, can significantly reduce the frequency of urinary leaks. This is because a strong perineum helps to support the bladder and urethra, reducing the likelihood of urine leakage.
Exercises to Strengthen the Perineum
Several exercises can help strengthen the perineum, including:
- Kegel exercises: Contract and relax the perineal muscles, as if stopping the flow of urine.
- Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Tilt your pelvis upwards and then back down again, repeating the motion for several repetitions.
- Bridge exercises: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your perineal muscles as you do so.
- Transverse abdominis exercises: Engage your deep abdominal muscle by drawing your belly button towards your spine.
These exercises can be found on the YouTube channels of INSEP and Sab Health, offering guided tutorials and instruction.
When to Seek Professional Help
While perineal strengthening exercises can be effective, it is essential to consult a specialist doctor to diagnose and treat urinary incontinence. A thorough assessment will help identify the underlying causes of the condition, and a referral
