Some important questions…

  • Do you urinate more than 8x per day?
  • Do you leak when you cough/sneeze/laugh/exercise?
  • Do you feel like you can’t hold urine with strong urges?
  • Do you feel that your bladder isn’t fully empty after voiding?
  • Do you have heaviness or pressure in the pelvic area?
  • Do you have trouble initiating voiding? (urine or stool)
  • Do you need to strain/ push to have a bowel movement?
  • Do you have pain during or after intercourse?
  • Do you have pain in the pelvic area?

If you have answered YES to any of these questions you may be having trouble with your Pelvic Floor. You don’t need to suffer. These problems are not “just part of getting older”. Although incontinence is common, it is not normal. The good news is that there are methods to improve bladder function.

What is (in)Continence?

Continence is the ability to hold urine/fecal matter and let it out when you choose. Having control of your bladder requires a properly functioning Central Nervous System (brain and spinal cord) and Lower Urinary tract. When there is a disconnect between the two systems incontinence can result. There are different types of incontinence.

Stress urinary incontinence (SUI)

  • Involuntary loss of urine due to increase in intra-abdominal pressure
  • Usually with coughing, sneezing, laughing, and exertional movements like EXERCISE and lifting
  • Amount of urine loss can vary greatly between people (from small dribbles to needing to change your underwear!)
  • Often happens after having a baby but can happen to ANYONE


Laugh, Jump, Sneeze… OOPS I Pee’d

Here is a quick tip!

Stress Urinary Incontinence (SUI) is leakage with increased pressure in the abdomen like with coughing, laughing, sneezing, exercise. Timing a strong contraction of the pelvic floor muscles quickly right before a sneeze or cough can limit the downward pressure onto the floor that can cause leakage. Australians coined the term “The Knack” Try it!…

The Knack

Cough a couple times and see if you can feel the pelvic floor move. Does it push downward? Does it contract? Now, can you contract your pelvic floor right before you cough, and feel less downward pressure? If so, try it before other activities as well. Have no idea what I’m talking about?

If you are having difficulty with SUI, and you are not sure if you are doing The Knack correctly, I can help!

Emily Nadon, PT
Physiotherapist | Pelvic Health Expert | Collegiate Sports Medicine (RD Campus)

Questions!? Just click here to get in touch.