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Bladder training is a way of managing:
Urinary urgency, frequency and/or incontinence can develop over time as a result of poor bladder habits, or they can be triggered by factors such as medication use, hormonal changes, caffeine and nicotine. However, sometimes, there is no specific cause.
Bladder training teaches you techniques so you can control your bladder habits more easily and hold on for longer between visits to the toilet.
Over time, bladder training will stop you from needing to rush to the toilet so frequently and will help you regain a normal bladder emptying pattern.
Your bladder is a muscular organ that expands slowly as it fills with urine. Normal bladder capacity is roughly between 300-600 ml (between a mug and a pint).
You can overstretch your bladder if you do not empty it often enough. Over time, your bladder gets used to holding more volume, which can affect its ability to empty properly. This can lead to bladder infections or kidney problems.
If you empty your bladder too often, this causes the muscle to be under-stretched. This means that you will need to visit the toilet more often as your bladder will find it difficult to hold a normal volume of urine.
The more you go, the more you will need to go as your bladder gets used to holding less and less urine. With this in mind, try to cut out any “just in case” visits to the toilet.
It is recommended that you drink approximately 1.5 – 2 litres of fluid per day (6 – 8 glasses or mugs). During the course of the day, it is normal to visit the toilet approximately every three hours (this should roughly match the number of drinks you have). Remember the recommended fluid intake includes all drinks, including water.
As part of your management, you may be encouraged to complete a chart over three days, measuring what you drink and the amount of urine you pass. This will help to guide your individual treatment plan.
Some activities, such as running tap water, putting your key in the door when you arrive home and standing in a toilet queue, can increase your symptoms.
The following techniques can be used to help you to re-train your bladder. You may experience some discomfort at first, and progress may take some time, but if you persevere, this will improve.
When you feel the urge to pass urine, try the following techniques:
Certain drinks can irritate your bladder and cause you to pass urine more frequently.
The most common irritant is caffeine, which is found in coffee, tea, green tea, coke and energy drinks. It is worth swapping these for decaffeinated versions to see if this improves your bladder symptoms.
Other reported bladder irritants are:
Drinks that do not irritate the bladder are:
If you tend to get up in the night to empty your bladder, avoid drinking for at least two to two-and-a-half hours before bedtime.
If you do wake up at night, don’t automatically get up. Try to ignore the urge and use some of the techniques listed in this leaflet.
If you would like any further help regarding bladder training please complete the self referral form to see a Pelvic Health Physiotherapist.
It's important to continue taking any medication prescribed unless your GP/specialist specifically tells you to stop. Please visit our Existing Health Conditions page for more information, or visit 'Bumps' ('Best Use of Medicines in Pregnancy').
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