Post-micturition dribble (PMD) is the name for that pesky issue where urine leaks out after you’ve finished urinating. It’s something many people experience, especially as they get older. Men tend to be more affected, but women can experience it too. While PMD can be frustrating and even a little embarrassing, the good news is that there are several strategies to help manage it and reduce the dribbling. Let’s take a closer look at what’s behind PMD and how you can take control of it.
What Exactly is Post-Micturition Dribble (PMD)?
According to Soma Clinic, PMD is simply the leakage of urine right after you think you’re done urinating. It’s often referred to as “after-dribble,” and while it affects both men and women, it’s more common in men—about 12% of men experience it, compared to 8.5% of women.
What Causes PMD?
A few things can contribute to post-micturition dribble, and understanding the cause can help you figure out the best way to deal with it:
- Weak Pelvic Floor Muscles: As we age, the muscles that help control our bladder can weaken, especially in men after prostate surgery. This weakening makes it harder to fully empty the bladder, leaving behind urine that can leak out later.
- Obesity: Carrying extra weight can put added pressure on your pelvic floor muscles, making PMD more likely.
- Neurological Issues: Conditions like multiple sclerosis or spinal cord injuries can affect the nerve signals that control bladder function, leading to dribbling.
- Heavy Lifting: If you regularly lift heavy objects, it can put strain on your pelvic floor muscles, which can contribute to PMD.
- Age: As we get older, muscle strength naturally declines, and that can make it easier for residual urine to leak out after urinating.
- Other Factors: Things like straining during bowel movements due to constipation or chronic coughing from smoking-related issues can also weaken the pelvic floor muscles over time.
What Are the Symptoms of PMD?
You’ll know you have PMD if you notice small wet patches in your clothes after you urinate. Some people also feel like they need to go more often or experience some difficulty starting or finishing their pee.
Tips for Managing Dribbling After Urination
Luckily, there are a few simple things you can do to help manage or reduce dribbling after urination:
- Urethral Milking
This technique involves applying gentle pressure to the area behind your scrotum (for men) to help push out any leftover urine. Place your fingers about three fingers’ width behind the scrotum and apply gentle pressure upwards and forward towards the base of the penis. Repeat a couple of times before leaving the toilet to ensure you’ve fully emptied your bladder.
- Pelvic Floor Exercises (Kegels)
Strengthening your pelvic floor muscles can help reduce PMD. To do Kegel exercises, tighten the muscles you would use to stop urinating, hold for a count of five, then relax for a count of ten. Repeat this 15 times in the morning and again at night. Over time, this can improve muscle control and help prevent dribbling. There is also this treatment called the Kegel Throne that does the exercises for you while you sit there and receive waves of electromagnetic energy to your pelvic area.
- Wait a Little Longer After Peeing
Give yourself a few extra seconds after you’ve finished urinating. Sometimes, waiting just a bit longer helps ensure that all the urine has left the bladder.
- Biofeedback or Ultrasound
Some people find it helpful to use biofeedback techniques with ultrasound imaging to help guide the correct muscle contractions during exercises. This can be especially useful if you’re not sure you’re doing Kegels correctly.
- Bulbourethral Massage
This is a gentle technique where you massage the area to help clear any remaining urine from the urethra. It can be done right after urination, before you leave the toilet.
Lifestyle Changes to Consider
There are a few lifestyle changes that can help reduce PMD:
- Maintain a Healthy Weight: Keeping your weight in check reduces pressure on your pelvic floor muscles.
- Avoid Heavy Lifting: If possible, try to avoid heavy lifting, as it can strain those muscles.
- Manage Underlying Health Conditions: If you have any conditions like constipation or chronic coughs, managing those can help prevent additional strain on your pelvic floor muscles.
Final Thoughts
With the right techniques and lifestyle changes, many people find relief from post-micturition dribble and notice a significant improvement in their quality of life. It may take some time, but being consistent with pelvic floor exercises and trying things like urethral milking can help you get the results you’re looking for.