Fabpad said:
Update:
A bit over a year has passed, and i've been doing kegel exercises on and off while wearing thin pull ups to school as an emergency thing. I became more serious with the kegel training a few months ago as I grew tired of my frequent urges. I've been following a kegel regimen and a wetting diary to keep track of my progress - but it's exhausting.
The only real result i've been getting is that I now feel the urge to pee at around 200 ml (vs. previous 150). I really have to pee at 250 ml, where the bladder starts contracting regularly (OAB) and therefore I can only hold it for a maximum of 10 minutes. At 300-350 ml the bladder contractions are constant and overwhelming, and this is usually where I pee myself unless I squeeze my regions down below and jump around. The maximum capacity compared to last year hasn't changed (400 ml), which is a capacity I realistically cannot reach if i'm outside of my house.
I've also started needing to pee in the middle of the night, since I get woken up by the urge (around 250 ml). My doctor agrees that for my age (25) it's not per se normal, but according to him it's not a valid reason to further investigate unless I wake up 2 or more times during the night. He explained that I might've been born with a smaller/more sensitive bladder since I was born prematurely. I got some drugs that calm down my bladder, but it also makes my mouth really dry, so I only use them occasionally.
So to conclude, the amount of work i've putten into kegel training hasn't yielded any worthwhile results. I've therefore arrived at a point where I'm considering accepting my congenital/aquired bladder problems, and go with a more sedentary solution such as wearing pull ups + taking the pills if need be.
I should start by saying that I am not a doctor, never have been, never will be. That being said, from what you mention in this post it sounds like your condition is mostly congenital.
I was also born prematurely and my bladder capacity in my 20s was similar. Back when I was 25 I dealt with that in one of two ways.
1. I would often limit my fluid intake for short periods of time, but this is not sustainable long-term (due to the possibility of dehydration). Along with this I would use the toilet before lectures (and before watching comedies and sitcoms) and empty my bladder as much as possible before starting any activity lasting more than an hour or so.
2. On some occasions (for example, when allergies, allergy medications, and UTIs caused my bladder to act up I would deal with this back in the early 2000s by wearing Goodnites (I only weighed about 125 pounds (give or take) back in 2000 at age 25). This was not ideal, though, because they would sometimes leak and had no odor control (as far as I could tell), but at least it was better than nothing. I would only do this when I absolutely needed to, though, because I have always wanted to keep as much bladder control as possible.
My sphincter muscles (all of them (without being too descriptive)) have always been weak (even though I am male, and my parents have always told me that (on average) it is “mostly a female thing“. For example, I only learned how to stop urinating after starting (through trial and error over a period of five or six years) when I was about nine or ten years old. I have read that most girls learn how to do this by age three or so and that most guys learn how to do this no earlier than age three-and-a-half to four (or even five) at the latest (with guys taking a bit longer due to maturing more slowly overall).
I eventually acquired this level control by “practicing“ while playing in the back yard at my parents house. Basically, instead of going inside to pee in the toilet I would wet my shorts (or other clothes) while playing (usually by choice, but not always). Through trial and error I discovered that I could make myself wet my shorts (or other clothing) by tightening my stomach even when I didn’t need to “go“ yet. I think I learned how to do this shortly after I turned four. This discovery allowed me to be able to “go before leaving the house“ fairly consistently sometime between age five-and-a-half and six. This reduced (but did not eliminate) my accidents during car rides and shopping trips.
Later on, I discovered that when I wet my pants (or shorts) while playing I was able to tighten my stomach in order to speed up the flow and stop tightening my stomach and tighten other muscles in order to slow it down. I would usually do this while playing with my Tonka toy truck in the sandbox or with a bucket (also in the sandbox). By age eight I was finally able to slow the flow down to a trickle but I still couldn’t stop it yet. It was only a year or two after that that I was able to do this. I discovered how to do this completely by accident around (I seem to recall) age nine or ten before a doctor’s appointment when my mother needed to collect a urine sample and she (I think accidentally) placed her hand inside my urine stream while she was moving the cup into position and I (more or less instinctively) cut the flow. It was only at least six months after that that my night-time control improved and I was finally able to sleep without a diaper. By this point (I think around age ten-and-a-half to eleven) I was finally able to wake up mid-pee, walk to the bathroom, and finish in the toilet. That is pretty much where I am even today if I drink any liquids before bed. Fortunately, my mattress protector works well if anything does happen.
Some time back (within the past year or so) during a phone conversation with my father I admitted that I did this when I was younger (and mentioned the age ranges) and I asked him if I was misbehaving or “being a baby“ by doing this. He explained that what I was doing was actually more toddler behavior than baby behavior. He (rather surprisingly) told me that what I was doing was actually pretty normal even if I did it for much longer than average. He explained to me that virtually all toddlers do this and that due to my complications from a premature birth I was (in effect) a toddler for many years longer than the norm. He also told me that by doing a deliberate speeding up and slowing down of the flow during these play sessions that I was actually (from the sound of it) doing Kegels without realizing it and actually improving my control (even if I didn’t know it at the time) and that given where I was developmentally that I was actually doing exactly the right thing (under the circumstances).
In short don’t expect immediate results with improving your control. It can take literally years even during childhood when these things are easier to learn. Keep working on it. Chances are you will get there eventually (if your bladder is not already fully grown). A urologist may be able to tell you if your bladder capacity can be improved.