Latchkey Incontinence: Understanding and Managing This Common Issue

Do you find that as soon as you get your front door key out your bladder suddenly decides that it is bursting! and you have literally just seconds to get to the toilet, or don't make it in time and wet yourself? Why is this? Why does it happen to so many women just as they arrive home?

Well, let's read on and get a better understanding of this phenomime of 'Latchkey Incontinence'.

This blog explores why this happens, whether it’s normal, and how you can manage it effectively.

Why Can't I Hold My Pee When I Get Home?

Latchkey incontinence occurs when the bladder suddenly signals an urgent need to urinate as you approach home or the bathroom. This phenomenon is thought to be psychological, where the brain associates getting home with immediate relief, thereby triggering a stronger-than-usual urge to urinate.

Key reasons include:

  1. Conditioned Reflex: Just like Pavlov's dogs, your brain gets conditioned to expect a bathroom break when you arrive home, causing your bladder muscles to contract prematurely.

  2. Bladder Overactivity: Overactive bladder muscles may react more intensely to the anticipation of relief, increasing urgency.

  3. Stress and Anxiety: The stress of holding it in until you get home can make the urge feel more intense once you’re near your front door.

  4. Weak Pelvic Floor Muscles: Pelvic floor muscles play a crucial role in controlling urination. If these muscles are weak, they might not support the bladder adequately, leading to a loss of control when the urgency increases as you get home.
    Strengthening these muscles through regular pelvic floor exercises, known as Kegels and using Secret Whispers Pelvic Floor Toner can significantly improve bladder control and reduce symptoms of latchkey incontinence.

Is Latchkey Incontinence Normal?

No, but latchkey incontinence is quite common and affects many people. It’s a type of urge incontinence, which is experienced by those with an overactive bladder. While it can be inconvenient and sometimes embarrassing, it's a condition that can be managed and improved with the right strategies.

How Do I Get Rid of Latchkey Incontinence?

Managing latchkey incontinence involves strengthening your pelvic floor muscles and reconditioning your bladder responses. Here are some effective methods:

  1. Kegel Exercises: Strengthen your pelvic floor muscles to improve bladder control by doing 3 sets of Kegels per day. Kegel exercises can be done anywhere, at any time and they are essential for long-term bladder control.

  2. Pelvic Floor Weights: Using pelvic floor weights, like Secret Whispers Kegel Weights, can help provide additional resistance during Kegel exercises, making them more effective. These weights assist in building stronger pelvic muscles, which support the bladder better and improve overall control. Recommended by pelvic floor physiotherapists, nurses and gynaecologists.

  3. Timed Voiding: Train your bladder by urinating at scheduled times rather than waiting for the urge. Gradually increase the intervals between bathroom visits. 

  4. Behavioral Techniques: Practice staying calm and distract yourself when nearing home. Deep breathing or engaging in a mental activity can help reduce the urgency. 

  5. Pelvic Floor Challenge: Join our 30 Day Pelvic Floor Challenge starting on August 5th.
    ➡️ You will be part of an online group where you will learn how to do your Kegels correctly,
    ➡️ Learn how to implement your pelvic floor exercises easily into your everyday life and
    ➡️ Learn how use DISTRACTION Techniques to STOP Latchkey Incontinence and be the BOSS of your Bladder!
    ➡️ Exercises and tips designed to strengthen your pelvic floor and improve bladder and bowel control. 

How to Hold in Pee When There Is No Bathroom

Sometimes, there’s just no bathroom in sight, and you need to hold it in. Here are some tips to help:

  1. Stay Calm: Anxiety can worsen the urge to urinate. Take deep breaths and stay as relaxed as possible. If you enjoy singing, that can also be very helpful.

  2. Distract Yourself: Focus on something else. Engage in a conversation, read, or listen to music to shift your mind from the need to pee. You can also try the toe curling techniques which proved very successful in my last 30 Day Pelvic Floor Challenge.

  3. Posture: Sit upright or stand tall, avoiding pressure on your bladder. 

  4. Pressure Point: Press firmly on the perineum (the area between the anus and genitals) to help suppress the urge.

  5. Pelvic Floor Squeeze: Perform quick Kegel exercises, known as the 'Knack Technique' to temporarily tighten the bladder muscles and hold the urine. The Knack Technique is also 85% effective to stop sudden stress incontinence leaks when you laugh, cough or sneeze. 

By understanding latchkey incontinence and implementing these strategies, you can regain control and reduce the inconvenience of this condition. Strengthening your pelvic floor through exercises, like those provided in our 30 Day Pelvic Floor Challenge, can make a significant difference.

Join us on August 5th for our transformative 30 Day Pelvic Floor Challenge and take the first step towards better bladder and bowel control, overall pelvic health and master the proper techniques for Kegel exercises, bladder training and distraction techniques

This program aims to establish daily Kegel routines and get you into the daily habit of doing your Kegels every day with ease.

We start on Monday, August 5th, 2024. Don't miss this opportunity to prioritize your pelvic health and achieve lasting benefits.

➡️➡️➡️ Sign up now to be leak free for summer!

Starts Monday 5th August 2024


Secret Whispers Pelvic Floor Kegel Weights
Recommended by many Pelvic Floor Physios and Gynaecologists to help strengthen and tone your pelvic floor muscles. They are designed to teach you where your correct pelvic floor muscles are and how to do an effective Kegel Exercise.

Check out all the reviews here

pelvic floor weights recommended by pelvic floor physios and gynaes

Just 15 minutes a day to help you strengthen and tone your pelvic floor muscles.



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