Go to see a pelvic health physio

“Although incontinence symptoms are more common than most people may realise, pelvic health is still a hugely underrepresented area of healthcare – and most women are unaware of their options,” says Caitlin Erlank, pelvic health physiotherapist at Ten Health & Fitness. “Pelvic health physiotherapy alone can resolve up to 75% of bothersome symptoms. If you are experiencing symptoms, consult with a qualified specialist.

“We are able to conduct a full assessment of your pelvic health, which can include looking at your pelvic floor activation, muscle strength and stability to determine the root cause of your issue. If you understand how your pelvic floor works and contracts, like any muscle, you will be able to train it and gain more control.”

If you experience symptoms like leaking, pain peeing or during sex, or a frequent and urgent need to pee, then it’s worth first checking in with your GP. If you’ve had a baby, it’s a good idea to seek help three-to-six months after giving birth if symptoms haven’t subsided. Your GP can refer you to a pelvic floor physiotherapist, so it’s definitely a good idea to ask about that during your appointment. Alternatively, there are plenty of private clinics out there but they do come at a cost. You’re looking upward of £120 for an initial appointment, and between £50-100 per session there after. Of course, when you factor in years of forking out for incontinence products, however, you might think that’s worth the cost.

Schedule in weekly pilates and kegels – especially if you run

Even really healthy lifestyle choices can have an adverse impact on our bladder health. “Many young women remain unaware that high-impact activities like running or jumping can exacerbate stress incontinence. Educating them about the need to integrate pelvic floor exercises into their fitness routines can make a profound difference,” Dr Ambani says.

Pilates is the obvious choice for pelvic floor training. “Research shows that the shoulder bridge is one of the most effective pilates exercises for activating the pelvic floor, producing a more effective contraction than isolated pelvic floor exercises (such as kegels),” says Anna Woolley, pelvic health physio at Core LDN. Pilates clam exercises have also been proven to improve bladder control.

“Incontinence and prolapse may result from the thinning and weakening of the pelvic floor muscles, which provide less support to the vaginal walls. Additionally, issues like constipation and pelvic floor tension – both caused by reduced hormone levels – can exacerbate these problems. Strengthening these muscles with pilates and pelvic floor exercises, combined with breathing and stretching, can prevent or manage these conditions.”

She says you can do the odd pilates exercise every day, but going to one class a week can lead to significant benefits.

Here’s what you need to know about incontinence in your 20s, 30s and 40s, according to bladder doctors and pelvic floor specialists