The Knack Technique for Cough and Sneeze Leaks
The Knack is a pelvic-floor contraction timed before a cough, sneeze or effort. It is a skill to practise, not an instant cure.
Get the timing right
The idea is to lift and contract the pelvic floor just before a pressure-raising movement, then release afterwards. Timing the contraction before the cough is different from trying to squeeze once a leak has started.
If you cannot locate the muscles or distinguish a lift from a push, get a pelvic-floor professional to show you first.
Practise with guidance
Begin in a comfortable position and keep breathing. Avoid a full-body clench. You are learning a coordinated response, not trying to hold every muscle tight.
A clinician can help you practise with a gentle cough and progress to the situations that cause leaks. Do not provoke repeated discomfort or strain to test yourself.
Use it alongside longer-term training
The Knack addresses a particular moment. A regular pelvic-floor programme works on control over time. They can be used together when appropriate.
If urgency is your main symptom, ask whether bladder training is also needed. Not every leak is caused by the same mechanism.
What if it does not help?
Have the technique checked before deciding that you need a stronger squeeze. Pain, pressure or difficulty relaxing should be assessed.
Keep a note of the activities that trigger leaks. That helps a physiotherapist tailor advice to your daily life rather than giving you a generic routine.
Set a realistic expectation
Some people find a timed contraction useful, but there is no guarantee that it stops every leak. You can use practical protection while you work on a plan.
Seek care for persistent symptoms and prompt advice for burning, blood in urine or pain.