Incontinence. Your top tip?

[PermanentTemporary]

I'm going to have to get to grips with this. I've had occasional difficulties since my mid-20s - at that time more often faecal than urinal - but it's now routine for me to wet myself at least a bit most days, and a couple of times more recently I couldn't hold it at all. Yesterday was the first time I put spare pants and trousers in my bag before a day out, without really acknowledging what I was doing, and yes I did need them. I'm 52 and perimenopausal.

I'm going to start by drastically cutting caffeine as I know that's affecting it. Just wondered what if anything has helped anyone on here.

I had tvt years ago due to a bladder prolapse, it helped the stress incontinence but made the urge incontinence worse, I wear a pad everyday for leaks
I've seen a woman's health physio and she tested my pelvic floor and we worked on improving it.
I 'm rubbish at doing my exercises though . I started swimming 3 weeks ago and have noticed a big improvement.

If you're doing certain exercises it can make it a lot worse, for example the plank pose, running, etc. Anything that puts pressure on the bladder. So rethink your exercise routine if necessary researching what is good / bad for it. When I started doing HIIT certain exercises made mine much worse as I was unknowingly putting a lot of pressure on an already weak area. Once I stopped it improved rapidly again.

See a pelvic health physio first!
Check out mutu system too.
Hou might be surprised at how much you can change with exercises.

Take yourself off to your GP and ask for a referral to a physiotherapist who deals with these issues. You don't have to put up with this (like those TV ads for pads would have you believe) and it absolutely can be fixed.

Thank you all. Interesting about planking and running!

and some other exercises OP! Worth googling to check if anything else you are doing might be exacerbating it.

Specialist women's physio. It's very difficult to get pelvic floor exercises right without their input. Many women also have hypertonic pelvic floors which mean your kegels won't be effective without learning how to relax your pelvic floor first.

I only saw one 3 times and it made an enormous difference.

Overactive bladder? I've got that. I take Vesicare/Regurin for it. Doesn't cure it, but helps a little.

Strengthen your core. You can start with really really basic daily exercise - I had to do this after my second baby when I tried to start running. these are really good

I had to do them daily for weeks and I noticed a difference quite quickly. But it may also be worth seeing a Pilates instructor.

Ooh those are great Iggly. Only trying the first two and I can feel it's weak. Thank you.

After birth I had issues with incontinence. I went to the physio and had various exercises but also an electrical simulation device which did the work for me. You can buy these yourself.

But the main thing was that the waiting room was full of posters saying that incontinence is not a normal part of being a woman and should not just be accepted. Seek medical help!

I had a bit of stress incontinence and was developing urge issues a few years back.
As a separate thing, with perimenopause and menopause I developed vaginal dryness and the GP gave me oestrogen cream to use down there.

I noticed recently that my incontinence has improved. I have lost weight which might have helped, doubt it is exercises as I am shit at sticking to any routine. It could either be the vaginal oestrogen has helped or my body has adjusted to the new lower hormone levels so it may be worth thinking about if it could be perimenopause aggravated too

I've often wondered if my OAB is connected to menopause but I haven't found any sources backing up the connection.

@Iggly

Strengthen your core. You can start with really really basic daily exercise - I had to do this after my second baby when I tried to start running. these are really good

I had to do them daily for weeks and I noticed a difference quite quickly. But it may also be worth seeing a Pilates instructor.

I was a bit shocked at some of these exercises shown.

They are the opposite to what Michelle Kenway - women's physio- suggests on her site. She really IS the guru of pelvic floors.

example- no double leg lifts where both legs off the floor.

Check out her website @PermanentTemporary, see a women's physio, and consider vaginal estrogen to plump up the tissues and stop prolapse.

@DramaAlpaca

Take yourself off to your GP and ask for a referral to a physiotherapist who deals with these issues. You don't have to put up with this (like those TV ads for pads would have you believe) and it absolutely can be fixed.

Might be worth checking the system where you live. In my area you self refer, no need to see a GP at all.