How To Strengthen a Male Bladder To Avoid Incontinence
As we begin to grow older, or when we’re in recovery from surgery or illness, we may notice changes to our physical capacity and bodily functions. One such change common in male patience is urinary incontinence, which can feel embarrassing and difficult to manage.
Here at MDP (Male Drip Protection), we’re working to support those with urine leakage and symptoms related to stress incontinence, low bladder control, an overactive bladder, and more. We’ve designed MDP specifically for men managing the effects of light urinary incontinence, and our product will improve your freedom to move and give you more confidence throughout the day.
Learn more about urology, your pelvic organs, and physical therapy options for managing urinary incontinence, and find the products you can rely on today.
What Is Incontinence?
Urinary incontinence can occur for many reasons related to bowel control, weak pelvic muscles, and more. It covers the spectrum of bladder control loss, which can be complete and require using a catheter in the urethra, or may simply mean a little urine flow when sneezing or coughing.
It’s estimated that more than 12 million men in the United States are dealing with symptoms of urinary incontinence. That’s why our team here at MDP worked to develop a product that met the needs of men on the go in a discreet, comfortable, and reliable way.
How Do I Strengthen My Bladder?
While you always want to speak with your healthcare provider if you notice signs and symptoms of urinary incontinence (or fecal incontinence), you can try several useful practices to reduce incontinence and support healthy bladder control. It’s also a good idea to pair your practices with incontinence pads or sleeves, giving you peace of mind on your journey.
Here are a few steps you can try adding to your daily routine to improve bladder control.
Kegel exercises are often considered regular exercises for women, but there are many benefits for men practicing Kegel exercises. That’s because much of urinary incontinence can be traced to weakening muscles in the urinary system.
With regular Kegel exercises, also known as pelvic floor muscle exercises, you’ll be able to strengthen those muscles and mitigate or even prevent the further development of urinary incontinence symptoms.
Before we get into the “how” and “why,” it is best to discuss pelvic floor exercise with your healthcare provider, so they can determine if adding them to your routine is safe for you.
There are many different ways to add Kegel exercises to your day-to-day practice. The goal for Kegel exercises is to try to stop urine leakage midstream, without holding your breath or clenching your abdomen, thighs, or buttocks muscles. This is a similar sensation to preventing the passage of gas, which should be an indication as to whether you are practicing the exercises correctly.
You’ll want to set a standard for how often and long you practice your pelvic floor muscle exercises. The more regularly you follow up on the Kegel exercises, the more effective they’ll be. That’s why it’s recommended to perform a consistent regimen of exercise, including Kegels, when working out at the gym.
Here’s an example of to perform these exercises consistently: Count to five while contracting the right muscles, then count to five while slowly releasing the muscles. Try repeating that exercise ten times, and three sets of ten each day. Of course, when you’re just starting your exercise program, you may need to build up to that.
Start with a slow count to three and just five repetitions, for instance. Another good option is practicing your pelvic floor exercises while lying down. This will reduce the impact of gravity and help you avoid flexing the wrong muscles by engaging the correct muscles instead.
If you’re worried about using the right muscles, you may want to work with a physical therapist who can help you strengthen your pelvic floor.
Of course, it can be useful while practicing Kegel exercises for men to get that extra support from urinary incontinence pads or sleeves, like the kind available from MDP. They’re designed to protect you against leakage and spotting throughout the day, so you can focus on the things that really matter. As a bonus, Kegels are great for supporting sexual function also.
There are many reasons to make MDP your product of choice during pelvic floor muscle exercises. They’re made with a two-strap design that allows for an adjustable, custom fit for every man, and can be adjusted multiple times throughout the day as needed, to keep you feeling dry and confident.
MDP is also made with three moisture-wicking layers, which means you won’t have to worry about sweat or urine throughout the day, and the easy-to-use design allows you to take them off and put them back on after using the facilities.
A small change can make a big difference in your life, and MDP is here to help every step of the way.
Retrain Your Bladder
Bladder retraining is typically practiced at the advice of a healthcare professional and often paired with Kegel and pelvic floor exercises. The intention behind bladder retraining is to strengthen the muscles in the bladder by not immediately voiding all urine at the first urge.
This helps to reduce the regularity with which you visit the restroom, and makes your muscles stronger, as it requires you to hold your urine according to a schedule. Essentially, the aim of retraining is to follow a relatively strict bathroom schedule.
Healthcare professionals typically recommend waiting a few minutes to visit the bathroom after the initial need occurs. Start with waiting ten minutes, and then increase the time as you feel able. Over time, your ability to hold urine will increase as your muscles become stronger.
Make Lifestyle Swaps
Kegels and pelvic floor exercises are the best way to help strengthen the bladder. But there are other steps you can take to improve your body’s overall health and wellness, and to reduce the pressure on the bladder.
Obesity is often linked with an overactive bladder, so working out and staying active within your ability, can be useful for managing your overall health. You’ll also want to avoid foods and drinks that stimulate bladder activity, like caffeine and alcohol. While this won’t necessarily help strengthen the bladder, it will reduce some unnecessary pressure on bladder muscles, along with symptoms of an overactive bladder.
Wearing MDP will restore your freedom to do all the things you enjoy, so incontinence doesn’t get to rule your life. We created this product for men to restore the freedom to move, while managing the symptoms of urinary incontinence. Get back to doing whatever you want to do, and let MDP help you get there.
We’re also here to share the best practices, methods, and exercises you can follow daily to improve your bladder control, and start feeling like yourself again. MDP is a comfortable, discrete, and reliable solution you can trust for light urinary incontinence, no matter where your journey might lead.
Just check out easy-to-follow methods for practicing Kegel and pelvic floor exercises right from the comfort of your home. You’d be surprised what a difference such a change can make to stress incontinence, overactive bladder symptoms, and more.
Urinary incontinence - Symptoms and causes | Mayo Clinic
Step-by-step guide to performing Kegel exercises | Harvard Health
Overactive Bladder (OAB): Causes, Symptoms & Treatment | Cleveland Clinic