Bladder Health

Bladder Health

From adolescence through childbearing years to menopause, bladder issues can affect us at any stage

If you’re experiencing bladder leakage, frequent urination, constipation, or pelvic pain, you’re not alone. Bladder issues are common, but that doesn’t mean they’re normal. Childbirth and getting older can be contributing factors, but the symptoms are often correctable or manageable through education, exercise and physical therapy.

6 tips to improve bladder health
  • Drink 6 to 8 Cups of Water a Day
    Although people might think they should limit fluid intake to ease their urgency, drinking water helps eliminate bladder irritants and can actually prevent the urgency or frequency. Drink throughout the day, and stop three to four hours before bedtime.
  • Do Kegels
    Strengthening the pelvic muscles around the bladder, kegels can be done anytime, anywhere, but they must be done correctly to see results. Squeeze as if you’re trying to stop the flow of urine (without tensing your thigh or stomach muscles). Once you know where to flex, tighten these muscles for 10 seconds, then release for 10 seconds. Do 30 kegels, 2x daily.
  • Increase Fiber Intake
    A fiber-rich diet, as well as drinking enough water, can help prevent constipation and keep you regular.
  • Eliminate Possible Irritants
    Chocolate, coffee, tea, soda, alcohol, spicy foods, highly acidic foods (like citrus fruits and juices and tomato-based products), and aspartame-based sweeteners can irritate the bladder.
  • Keep a Diary
    Track how frequently you empty your bladder to help us diagnose your condition as well as identify symptoms and potential dietary irritants. Record what, how much, and when you eat and drink. Write down when you go and note any incontinence episodes.


Bladder issues can be difficult to talk about at times, but we have specialists on our team that are here for you. Feel free to email Melissa, one of our bladder health specialists, with any questions you might have.

You don't have to live with bladder issues, we can help. Call to schedule an appointment today.

Physical therapy is more than just skeletal issues.

“I didn’t realize that you could provide help for problems like incontinence and other women’s issues. Previously, when I thought of physical therapy, I limited it to skeletal problems like bones and muscles. Not any more. YOU CAN DO EVERYTHING!” – Greta H., Sparta patient



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Wayland Fitness Center > 870 E. Superior
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