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Written by

Kate Dyson

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Glossary

For words you might want to know more

Post Micturition Dribble (PMD)

This is the medical term for the small amount of urine that leaks out after we think we’ve finished peeing, often due to leftover urine in the urethra.

Pelvic Floor Exercises

Strengthening the muscles that support the bladder and urethra can help prevent dribbling after urination by improving our bladder control.

Double Voiding

A simple technique where we try to empty the bladder a second time after initially peeing, which can help release any remaining urine and reduce leaks.

The Dreaded Dribble: Why do I leak pee after going to the loo?

Do you experience a little 'dribble' of pee when you stand up after going to loo? Most of us have on occasion - you feel like you've emptied your bladder, only to have a small amount of urine escape moments later.

If this sounds familiar, you may be dealing with Post Micturition Dribble (PMD). But what is it?

PMD is more common than you might think, especially as we approach or go through menopause - so let's take a closer look at exactly what 'PMD' is, and whether you can do anything about these annoying little leaks.

Why do we experience 'the dribble'

The dreaded dribble happens when a small amount of urine remains in the urethra after we've finished peeing. This leftover urine can leak out when we move, stand up, or even just shift position.

For those of us going through menopause or who are post-menopausal, PMD can be more noticeable due to changes in our pelvic floor muscles and hormonal shifts. The drop in oestrogen can cause the tissues in our pelvic area to weaken, making it harder to fully empty the bladder and prevent those lingering leaks.

How can we stop the dribble?

PMD can be frustrating, and you might be wondering if there is a way to cure it altogether. The good news is that there are steps we can take to manage it and reduce the chances of those little dribbles catching us off guard. Here's Team Jude's suggestions to help:

1. Pelvic Floor Exercises

Strengthening our pelvic floor muscles can make a big difference when it comes to bladder control. These muscles support the bladder and urethra, and by doing regular exercises like Kegels, we can improve the ability to fully empty the bladder. Over time, this can help reduce leaks after we pee.

To exercise your pelvic floor muscles, simply squeeze and lift the muscles you’d use to stop the flow of urine. Hold for a few seconds, then relax. Aim to do several sets throughout the day, gradually increasing the length of time you hold each squeeze. It’s a small effort, but the results can be life-changing and reduce leaks considerably.

2. Double Voiding

One helpful technique to ensure the bladder is fully emptied is called double voiding. After you've finished peeing, take a moment to relax, then lean slightly forward and try to go again. This shift in position can help expel any remaining urine from the urethra, reducing the chance of leaks afterwards.

It's a simple habit to incorporate into your bathroom routine, but it can be very effective at minimising dribbling and giving you more confidence as you go about your day.

3. Stay Active

Staying active and keeping our bodies moving regularly can also help improve bladder control. It's important to know though, that we should aim for gentle movement, like walking or stretching, that encourages circulation and keeps the pelvic floor muscles engaged. If we spend a lot of time sitting, especially for long periods, it can put pressure on our bladder and make PMD more noticeable.

Incorporating regular, low-impact exercise can also help with overall pelvic health. Whether it's a short daily walk, yoga, or swimming, keeping the body moving is great for our bladder too.

Conclusion

Dribbling after peeing is an issue many of us face, especially as we go through menopause and beyond. Making small lifestyle changes - even thinking about what we are eating and drinking can help. Supplementation, such as Jude's Bladder Control Supplements can ease the urgency that can contribute to leaks, too and give us greater control over our bladder health.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.

Sources
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