The Truth About Kegels: Are They Really the Solution to Pelvic Floor Issues?
Kegels are often touted as the ultimate solution to pelvic floor problems. From postpartum recovery to incontinence, these exercises are widely recommended as a go-to remedy. But while Kegels can be beneficial in many cases, they aren’t a one-size-fits-all solution. In fact, performing Kegels without proper assessment can sometimes make pelvic floor issues worse. Let’s explore when Kegels are appropriate and when they might not be the best option.
What Are Kegels?
Kegels are exercises designed to strengthen the pelvic floor muscles—the group of muscles that support the bladder, uterus, rectum, and other pelvic organs. To perform a Kegel, you contract and lift these muscles, similar to how you might stop the flow of urine midstream (though it’s not recommended to practice Kegels this way regularly).
When done correctly, Kegels can help improve muscle tone and control, offering benefits for urinary and fecal incontinence, pelvic organ prolapse, and sexual function.
When Kegels Are Appropriate
Pelvic Floor Weakness Kegels are most effective for people with weak or underactive pelvic floor muscles. Weakness in these muscles can result from pregnancy, childbirth, aging, or chronic conditions. Strengthening the pelvic floor in these cases can help reduce symptoms like urinary leakage or mild prolapse.
Postpartum Recovery After childbirth, the pelvic floor can become stretched or weakened. In these cases, Kegels can help restore strength and function, particularly when combined with other postpartum exercises.
Stress Incontinence Stress incontinence, characterized by leakage during activities like coughing, sneezing, or running, is often linked to a lack of pelvic floor strength. Kegels can be an effective part of treatment for this condition.
When Kegels May Not Be the Best Option
Pelvic Floor Tension or Overactivity Not all pelvic floor issues are caused by weakness. In some cases, the pelvic floor muscles are overly tight or hyperactive, leading to issues like pelvic pain, difficulty emptying the bladder or bowels, and even incontinence. Performing Kegels in these situations can exacerbate symptoms by increasing muscle tension.
Pelvic Pain Conditions Conditions like vaginismus, dyspareunia (painful intercourse), and interstitial cystitis often involve a hypertonic (overly tight) pelvic floor. Kegels can worsen these conditions, as they further contract already tense muscles. Instead, relaxation techniques, breathing exercises, and manual therapy are often more appropriate.
Improper Technique Many people unknowingly perform Kegels incorrectly, engaging surrounding muscles like the glutes or abdominal muscles instead of isolating the pelvic floor. Without proper guidance, Kegels may not provide the intended benefits and can even contribute to dysfunction.
Unaddressed Core or Postural Issues Pelvic floor function is closely tied to core strength, posture, and breathing mechanics. If these areas aren’t addressed, Kegels alone may not resolve the underlying issue. A comprehensive approach is often needed.
How to Know If Kegels Are Right for You
The best way to determine if Kegels are appropriate is to consult a pelvic floor therapist. thorough assessment can identify whether your pelvic floor is weak, tight, or functioning normally. Based on this evaluation, your therapist can design a personalized plan that may include:
Pelvic floor strengthening exercises (like Kegels, if appropriate)
Relaxation techniques to release muscle tension
Breathing exercises to optimize core and pelvic floor function
Postural adjustments to support pelvic alignment
Lifestyle modifications to reduce strain on the pelvic floor
Tips for Safe and Effective Kegels
If Kegels are part of your treatment plan, keep these tips in mind:
Focus on Isolation Avoid squeezing your glutes, thighs, or abdominal muscles. Focus solely on lifting and contracting the pelvic floor.
Don’t Overdo It Just like any muscle group, the pelvic floor can become fatigued. Overtraining can lead to tension or other dysfunctions. Follow your therapist’s recommended frequency and duration.
Pair Kegels with Breathing Exhale as you contract the pelvic floor and inhale as you relax. Proper breathing enhances the effectiveness of the exercise.
Be Consistent Consistency is key to seeing results. Incorporate Kegels into your daily routine as advised by your therapist.
The Bottom Line
Kegels can be a powerful tool for improving pelvic floor health, but they’re not a universal solution. Understanding your unique pelvic floor function is crucial to determining whether Kegels are right for you. By working with a pelvic floor therapist, you can ensure that your treatment plan is safe, effective, and tailored to your needs.
Ready to take the next step in your pelvic health journey? Contact us today to schedule a consultation and find out how we can help you move, feel, and live better!
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