Have you ever heard someone say:
- “Let’s go potty before we leave the house.”
- “Let me just run to the bathroom before we get in the car.”
- “I have an appointment, I might as well try to empty my bladder first.”
If so, you are not alone. In pelvic floor physical therapy, this habit is known as just in case peeing, and it's something worth rethinking when it comes to bladder health.
What is "Just in Case Peeing"
Just in case peeing is when you use the bathroom without a strong urge, to just avoid the possibility of needing to go later. You may think that you are being proactive, but this habit can actually train your bladder in a way that leads to urinary urgency and more frequent bathroom trips over time.
How a Healthy Bladder is Supposed to Work
The average adult bladder can comfortably hold about 300-400 mL of urine, roughly the amount of 1 standard can of soda. As your bladder fills, it sends signals to the brain that we intrupret as urgancy.
- Inital signaling typically beings around 200 mL
- Urgency should gradually increase as the bladder fills
- A healthy bladder empties every 3-4 hours.
This timing is important and is where the Just in Case Peeing can interfere.
How does Just in Case Peeing impact your Bladder?
When you “just in case pee”, you are often emptying your bladder at 100-200 mL, instead of closer to its comfortable capacity. If this happens repeateddly, your bladder and your brain will adapt.
Instead of sending a strong "I really need to go" signal at 400 mL, your bladder may start sending that same urgency signal at 200 mL or less.
Over time, this leads to:
- Needing the bathroom every hour
- Strong urgency with small volumes
- Feeling limited by bathroom access during daily activities
The Good News: Your Bladder Can be Retrained
Just as you learned to interpret your bladder as "full" at a lower volume, it can be retrained to tolerate more again. This is called bladder retraining. It is a common strategy used in pelvic floor physical therapy.
How to Break the Habit
Start by noticing when you're doing it:
- Before leaving the house?
- After doctor's appointments?
- Before leaving the grocery store?
- Before workouts or meeings?
Once you find the patterns, try and delay the urge slightly:
- Get in the car and play your favorite song
- Do mental distractions (count backwars, solve a math problem)
- Take slow breaths and let the urge pass.
This process is not all or nothing. Be patient with yourself. The more consistently you practice, the more effective it becomes.
When to See a Pelvic Floor Physical Therapist
If you're also dealing with
- Bladder leakage
- Strong urgency
- Frequent urination
- Nighttime urination
A pelvic floor physical therapist can provide a personalized evaulation and treatment plan to improve your bladder habits and restore confidence
At Advantage Physical Therapy, we have several licensed physical therpists specialized in pelvic floor care and would love to help you feel your absolute best. If you are located in the Falls Church or Reston area, contact us to book an appointment.
References
- Lukacz ES, Sampselle C, Gray M, Macdiarmid S, Rosenberg M, Ellsworth P, Palmer MH. A healthy bladder: a consensus statement. Int J Clin Pract. 2011 Oct;65(10):1026-36. doi: 10.1111/j.1742-1241.2011.02763.x. PMID: 21923844; PMCID: PMC3206217.
- Urinary Incontinence in Women (NICE CG171)
- Lower Urinary Tract Symptoms in Men (NICE CG97)
Author
Kaelie Jager Walsh, PT, DPT
Kaelie Jager, DPT, is a pelvic floor physical therapist specializing in pelvic floor rehabilitation for individuals with vaginas and in the treatment of autonomic dysfunction, including POTS, Ehlers-Danlos Syndrome, and related conditions. She earned her Doctor of Physical Therapy from Virginia Commonwealth University and her undergraduate degree in Health Science from James Madison University, and holds a Certificate of Advanced Practice in Pelvic Health along with dry needling certification. Kaelie uses evidence-based approaches, including the Utah protocol for dysautonomia, to create individualized treatment plans while prioritizing empathy, education, and patient-centered care. She is passionate about helping patients feel heard, supported, and empowered as they navigate both pelvic health concerns and chronic conditions.
