Are Kegel Exercises Effective? Insights from a Pelvic Floor Doctor
Introduction
Did you know that nearly 25% of adults suffer from pelvic floor disorders at some point in their lives? As a Board-Certified Pelvic Floor Doctor, I frequently treat patients struggling with issues like urinary incontinence and pelvic pain. One common question I hear is, "Should I be doing Kegel exercises?” In this blog, I'll provide my professional insights on Kegel exercises, their pros and cons, and why consulting a Pelvic Physical Therapist (PT) is essential before starting any self treatment with kegels.
What Are Kegel Exercises?
Kegel exercises involve the active contraction and relaxation of your pelvic floor muscles—the muscles are located at the bottom of our pelvis that play a role in support of our bladder, uterus (in women), prostate (in men), and rectum. First described by Dr. Arnold Kegel in the 1940s, these exercises were introduced to strengthen the pelvic floor muscles to improve bladder and bowel control and improve sexual function.
Pelvic Floor Model
A visual of some of the Pelvic Floor Muscles involved in the strength of your pelvis.
Benefits of Kegel Exercises
Strengthening your pelvic floor muscles through Kegel exercises can provide some health benefits:
Improved Bladder Control: It can help to control urinary urgency and potentially reduce urinary leakage.
Enhanced Sexual Health: A strong pelvic floor can help with sexual sensation.
Support for Pelvic Organs: Kegel exercises can help reduce the heaviness or “falling out sensation” often associated with pelvic organ prolapse.
Benefits for Men: Kegel exercises can help with bladder control and erectile function after prostate surgery.
Benefits for Women: During the perinatal period, Kegels can help with providing extra pelvic support when the pelvis has more flexibility because of natural hormonal changes.
How to Do Kegel Exercises Correctly
Before starting Kegel exercises, consult a Pelvic Physical Therapist to ensure this is appropriate for the symptoms you’re experiencing and your needed for your body.
Once you have determined Kegel exercises are needed, performing these exercises correctly is important for it’s health benefits. Here's a guideline on how perform them:
Identify the Right Muscles: Try to stop urination mid-stream. The muscles you engage are your pelvic floor muscles.
Choose a Comfortable Position: You can sit, stand, or lie down.
Contract Your Pelvic Floor Muscles: Engage these muscles and sense a closure at the openings and a lifting.
Relax: Release the contraction and sense the lowering of the pelvic muscles and release of the tension.
Tips:
Avoid Using Other Muscles: Don't tighten your abdomen, thighs, or buttocks.
Maintain Normal Breathing: Don't hold your breath.
Quality of the Exercise Is Key: Ensuring that you are engaging the correct muscles and sensing a contraction and relaxation is key versus trying to perform many reps with subpar form.
Know When to Stop: If you have pain or worsening symptoms, stop doing Kegels and check back in with your pelvic floor therapist.
Why Pelvic Physical Therapists Are Your Go-To Resource
As a Pelvic Floor Doctor, I cannot overemphasize the importance of working with a Pelvic PT. Many times people start doing Kegel exercises to self treat issues like urinary leakage or to help improve their sexual function.
Pelvic floor issues arise because there is a dysfunction in the muscles, which could mean too much tightness or an imbalance. Knowing if you have this is almost impossible to assess on your own or without background knowledge of what that even looks like. This is where the problem arises with self treatment of Kegels and why consulting a pelvic floor therapist is crucial.
When to See a Pelvic Floor Therapist
If you experience symptoms like persistent pelvic pain, urinary or fecal incontinence, or suspect a pelvic organ prolapse, consult a pelvic floor therapist before starting any exercise regimen, especially Kegels. With proper guidance from a Pelvic PT, many patients notice improvements within a few weeks to months.
Kegel Exercise Takeaways
Kegel exercises are a method for strengthening pelvic floor muscles, but their effectiveness depends on if your specific body needs them based on proper assessment from a Pelvic Floor Therapist.
Kegel Exercise FAQs
Q: Can I learn Kegel exercises on my own?
A: While it's possible, consulting a Pelvic PT ensures you're performing them correctly and if you would benefit from them.
Q: How soon will I see results?
A: Results vary, but many notice improvements after consistent practice for several weeks and with guidance from a pelvic PT.
Q: Are Kegel exercises safe during pregnancy?
A: Yes, but it's advisable to work with a Pelvic PT who can guide you when they would be most beneficial.
Q: Can men benefit from Kegel exercises?
A: Absolutely. Men experience improved bladder control and sexual function, especially in instances after prostatectomy surgery.
Conclusion
As a Pelvic Floor Doctor, my goal is to empower you with the knowledge and resources needed for optimal pelvic health. Kegel exercises, when done correctly under the guidance of a Pelvic Physical Therapist, are highly effective. But don't navigate this journey alone—invest in your well-being with the support of professionals dedicated to your pelvic health. Together, we can achieve lasting improvements that enhance your quality of life.
Written by:
Dr. Jana Richardson, PT, DPT, WCS, PRPC, CIDN
Dual Board Certified Pelvic Floor Therapist and Owner of Chicago Pelvic Health
Dr. Jana Richardson is a highly accomplished pelvic floor therapist with dual board certifications and extensive experience in treating complex pelvic floor dysfunctions. As the owner of Chicago Pelvic Health, Dr. Richardson is dedicated to providing personalized and effective care for her patients. With a Doctorate in Physical Therapy, and specialized certifications in Women’s Health and Pelvic Rehabilitation, Dr. Richardson is a leading expert in her field. She is also certified in Integrative Dry Needling, further enhancing her ability to offer comprehensive treatment plans. Dr. Richardson’s commitment to patient-centered care and her passion for helping individuals achieve optimal pelvic health make her an invaluable asset to the community.
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Interested in specializing as a pelvic floor physical therapist? Our comprehensive guide outlines the steps you need to take—from education to certification—to help you embark on this rewarding career path