Bladder Training

Everyone understands the urge of needing to use the bathroom, but not everyone understands the nuisance of sudden and uncontrollable urges. Urinary incontinence is the loss of bladder control and affects twice as many women as men. Women undergo reproductive events such as pregnancy, childbirth, and menopause, which affect the muscles that support the reproductive organs, resulting in possible leakage or loss of bladder control. The pelvic health specialists at Peak Physical Therapy Braintree MA, serving the surrounding areas of Hingham, Weymouth, and Rockland understand the problems you are having and are prepared to help you. One of the actions that can be taken to treat these issues includes bladder training. 


What is Bladder Training?

Bladder training provided by Peak Physical Therapy Braintree MA consists of retraining the body and increasing the amount of time between emptying the bladder and the number of fluids the bladder can hold. Initially, keeping a journal to track your bladder activity is important. This allows your pelvic health specialist to understand the depth of the issue and determine the correct place to start retraining the muscles of the pelvis. You and your health care provider will develop a personalized training program to achieve success. 


What to Expect When Bladder Training

  • By referring to your journal entries, determine how often you are using the restroom. Upon understanding the average time slots, add 15 minutes to each visit. For example, if you are using the restroom every 45 minutes, try and add 15 minutes to the time in-between visits to allow yourself an hour of uninterrupted time. You and your pelvic specialist at Peak Physical Therapy Braintree MA will create the best schedule for your situation. 

  • Delay urination. Similar to the step above, when feeling the urge to urinate, try and hold it for another three to five minutes. Once you feel comfortable waiting the few extra minutes, gradually increase the time, until you can last three or four hours without having a bathroom disruption. Using distraction techniques such as counting down from 100 or focusing on your breathing are great ways to help you stay in control. Of course, if the urge is unbearable, use the bathroom and try again next time!

  • Kegel exercise. The reason you have a hard time controlling your bladder is that the pelvic muscles have lost their strength. Kegel exercises strengthen the muscles that are used when starting and stopping the flow of urine. 


Helpful Tips

  • Limit the intake of beverages that can increase the urge to urinate such as sodas, caffeine, and alcohol. 

  • Pay attention to fluid intake before bedtime and allow yourself at least an hour of no fluids before going to sleep, making sure you use the restroom before. 

  • Stay determined and understand that it is a difficult process, but you aren’t alone! 

  • Stay on track with your bathroom journal and keep in touch with your pelvic health specialist at Peak Physical Therapy Braintree MA to understand your growth. 


Peak Physical Therapy

Our South Shore Physical Therapy practice specializes in unique health and wellness programs including a new Pelvic Health Program for men, women, and pediatrics. Locations include Norwell, MA, Scituate, MA, Quincy, MA, and Hanover, MA. Our specialized programs combined with state-of-the-art facilities allow us to meet the unique needs of our local patients and achieve the fastest results. If you are unsure whether this type of treatment can help you, we offer a no-obligation FREE injury screening. Click here for more information.

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Norwell, MA
Scituate, MA
Quincy, MA
Hanover, MA
Braintree, MA
Pembroke, MA


Hanover, MA
  • Healthtrax Health Club
  • 20 East St.
  • Hanover, MA 02339
  • Phone/Text: 781-347-4686
Scituate, MA
  • Scituate Health and Racquet Club
  • 1004 Chief Justice Cushing Hwy
  • Scituate, MA 02066
  • Phone/Text: 781-378-2352
Weymouth, MA
  • Weymouth Club
  • 75 Finnell Drive
  • Weymouth, MA 02188
  • Phone/Text: 781-986-0990


Norwell, MA
  • Women's Health
  • 99 Longwater Circle
  • Suite 203
  • Norwell, MA 02061
  • Phone/Text 781-347-4686
Scituate, MA
Quincy, MA
Braintree, MA