INCONTINENCE FAQs

Look, it's common - really common. Something like 45% of women experience it after having babies. But just because it's common doesn't mean it's "normal" or something you have to put up with forever. I hate when healthcare professionals dismiss it with "oh, that's just what happens after babies." No! Your body is incredible at healing and adapting, it just sometimes needs the right help. I've worked with women who were told their incontinence was permanent, and they've made amazing improvements.

Right, so it's not really about strengthening your bladder itself - it's more about improving the whole support system around it. Your pelvic floor, your core, even your breathing patterns all affect bladder function. Hypopressives are brilliant for this because they improve the coordination between all these systems. Also, and this might sound weird, don't restrict your fluid intake thinking it'll help. Concentrated urine actually irritates your bladder more and can make urgency worse.

This is such a common mistake! I get why people think this - less in, less out, right? But it actually makes things worse. When you don't drink enough, your urine becomes concentrated and acidic, which irritates your bladder lining and can make you feel like you need to go more urgently. Plus, your bladder gets used to holding smaller amounts. I know it seems counterintuitive, but staying properly hydrated often helps with incontinence symptoms.

This is so frustrating, isn't it? You're trying to do something good for your body and it lets you down! Exercise incontinence usually happens because the pressure from jumping, running, or lifting is greater than what your pelvic floor can handle in that moment. It doesn't mean you can never exercise again, it means your pelvic floor needs some targeted work to get back to supporting those activities. High-impact stuff is often the worst culprit, but even things like heavy lifting can trigger it.

I don't love the word "cured" because it makes it sound like a disease, but yes - stress incontinence can absolutely be improved, often dramatically. I've had clients go from leaking with every sneeze to being able to run marathons again. It takes time and the right approach, but your body is capable of amazing improvements. The key is addressing the root cause, not just managing the symptoms.

Stress incontinence is when you leak during physical activities - coughing, sneezing, jumping, lifting. It's usually because your pelvic floor can't handle the sudden increase in pressure. Urge incontinence is when you get that "gotta go NOW" feeling and sometimes don't make it to the loo in time. Some people have both, which is called mixed incontinence. The treatment approaches can be quite different, which is why it's worth getting properly assessed by a women’s health physiotherapist.

The pads themselves won't make your incontinence worse, but relying on them without addressing the underlying issue might mean you don't get the help you need. I totally get that pads give you confidence to get on with life, and that's important. But please don't think they're your only option. I've had clients who've gone from wearing the heaviest pads to maybe just a panty liner for peace of mind, or nothing at all.

Oh yes, definitely. Caffeine is a big one. It's a diuretic and can irritate your bladder. Alcohol, spicy foods, artificial sweeteners, citrus fruits...they can all be triggers for some people. But here's the thing, everyone's different. What affects one person might be fine for another. I usually suggest keeping a bladder diary for a week or two to see if you can spot any patterns. Don't cut everything out at once though, that's miserable and not sustainable.

No, it's not normal, even though it's unfortunately common. Any amount of involuntary urine loss isn't "normal" - it's a sign that something in your pelvic floor system needs attention. I know it's easy to dismiss a few drops here and there, especially when you're busy with life and kids, but you deserve better than that. Even small amounts of leakage can often be improved significantly with the right approach.

It can, but it doesn't have to be inevitable. Yes, things like hormonal changes during menopause can affect your pelvic floor and bladder function. And yes, our muscles generally get weaker as we age if we don't work on them. But I've worked with women in their 60s and 70s who've made incredible improvements. Age might mean you have to work a bit harder or be more consistent, but it's not a barrier to getting better.