Kegels: Don't Fear the Squeeze, But Don't Go Wild, Either
Kegels. The name alone can evoke strong opinions from patients. Are they the magic bullet for all pelvic floor woes? Or are they a recipe for disaster?
The truth, as my PT school professor wisely said, lies somewhere in between. It's a "gray area" when it comes to Kegels.
The Good, the Bad, and the Importance of Technique
On the positive side, Kegels can:
Enhance sexual function and orgasms
Reduce urinary leakage
Decrease urinary urgency
However, Kegels done incorrectly can also:
Cause pelvic pain
Worsen urinary frequency
The biggest mistake with incontinence is assuming weakness is the culprit. Often, leaking stems from tired or overactive pelvic floor muscles struggling to hold everything in. In this case, more Kegels are counterproductive.
Research also shows that most people given verbal instructions for Kegels simply don't do them right.
The Key: Relaxation Before Activation
Here at Nicole Meyer Physical Therapy and Wellness we believe the key to successful Kegels is a three-step process:
Relaxation: Learn to let go of your pelvic floor muscles. Imagine a slight bulge in your perineum, or do a Kegel and then focus on complete relaxation. Repeat 2-3 times, several times a day, with the emphasis on letting go.
Activation: Once relaxation is mastered, activate your pelvic floor muscles. This involves a pelvic floor contraction without substitution of other muscles or holding your breath.
Strengthening: Finally, with proper activation, you can begin strengthening your pelvic floor muscles by performing a variety of muscle contractions with different holds and intensity.
Integrate: The most import piece is to integrate the pelvic floor contraction into functional activities that are relevant for you. So that means performing a pre-contraction of the kegal muscles during coughing, laughing and sneezing as well as performing a contraction prior to standing up.
We're Here to Help You Find Your Balance
Don't be afraid of Kegels, but don't overdo them either. At Nicole Meyer Physical Therapy and Wellness, I can guide you through the process, ensuring you learn proper technique to achieve optimal results.
Schedule an appointment today and let's work together to help you find the balance you need for pelvic floor health.