Do you ever feel like you constantly need to urinate, only to get to the toilet and realise there’s barely anything there? You’re not alone. This is often linked to urinary urgency or overactive bladder, and while common, it’s not something you just have to live with.

Why It Happens

Several factors can trigger that constant “I need to go” feeling, even when the bladder isn’t actually full:

Overactive bladder (OAB): the bladder muscle contracts too soon, creating urgency.
Pelvic floor dysfunction: tight or uncoordinated pelvic floor muscles can irritate the bladder.
Bladder irritants: caffeine, alcohol, fizzy drinks, or artificial sweeteners can all stimulate urgency.
Habitual patterns: going “just in case” too often trains the bladder to signal urgency earlier than it should.
Stress and anxiety: the nervous system can heighten bladder sensitivity.
Medical causes: urinary tract infections (UTIs), prostate enlargement (in men), or hormonal changes (in women).

Signs Your Bladder Might Be Overactive

Going to the toilet more than 8 times a day
Waking up more than once per night to pee (nocturia)
Sudden, strong urges that are hard to control
Leakage if you can’t get to the toilet in time

What You Can Do About It

1. Bladder Training

A physiotherapist can teach you how to gradually increase the time between toilet trips, retraining your bladder capacity.

2. Pelvic Floor Physiotherapy

Evidence shows that strengthening and relaxing the pelvic floor improves bladder control and urgency. Internal assessment is never mandatory ; external or ultrasound-based checks are also possible.

3. Lifestyle Tweaks

Cut down on bladder irritants like caffeine, alcohol, and fizzy drinks.
Stay hydrated, dehydration can actually make urgency worse.
Avoid going “just in case” too often, stick to a schedule when possible.

4. Nervous System Regulation

Breathing techniques, relaxation, and stress management can reduce urgency triggers.

5. Medical Check-Up

Always rule out infection or underlying causes with your GP/urologist, especially if urgency appears suddenly.

Constantly running to the bathroom can feel exhausting and isolating, but it’s not something you have to accept. With pelvic health physiotherapy, bladder training, and lifestyle strategies, you can regain control and stop worrying about always needing the toilet.

✨ Struggling with urgency or frequent bathroom trips? Book a consultation with our pelvic health physiotherapists at Renard Clinic for evidence-based support.