Kegels: The Pros and Cons

Kegel exercises, named after Dr. Arnold Kegel, are often recommended for women to help strengthen the pelvic floor muscles. These muscles play a crucial role in supporting the bladder, uterus, and rectum, and they also affect sexual function. As a women’s health physical therapist, I often encounter patients seeking advice on whether Kegels are right for them. While these exercises can offer numerous benefits, they’re not a one-size-fits-all solution! Learn the pros and cons of doing kegels.

The Pros of Kegel Exercises

Improved Bladder Control

One of the most significant benefits of Kegel exercises is their ability to improve bladder control, particularly in women dealing with urinary incontinence. Whether stress incontinence (leaking urine when coughing, sneezing, or laughing) or urge incontinence (the sudden, intense urge to urinate), strengthening the pelvic floor can provide noticeable improvements. Regular Kegel exercises can help reduce leakage and may, in some cases, eliminate the need for pads or medication.

Postpartum Recovery

For women who have recently given birth, Kegels can help restore the pelvic floor after pregnancy and delivery. Pregnancy and childbirth can stretch and weaken the pelvic floor muscles, leading to issues such as incontinence or pelvic organ prolapse. Regular Kegel exercises can help tone and strengthen these muscles, facilitating a faster and more effective recovery.

Prevention of Pelvic Organ Prolapse

Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, drop from their normal position and protrude into the vaginal canal. Strengthening the pelvic floor muscles through Kegels can reduce the risk of prolapse or help manage its symptoms if they occur.

The Cons of Kegel Exercises

Incorrect Technique

While Kegels are simple, they require proper technique to be effective. Many women may inadvertently contract other muscles (like the glutes, abdomen, or thighs) instead of focusing on the pelvic floor. Incorrect technique can lead to ineffective results or even exacerbate issues like pelvic tension. Working with a physical therapist to ensure correct execution can be crucial.

Overuse and Pelvic Tension

Another downside to Kegels is the risk of overdoing them or doing them when there is already tightness. Just like any muscle in the body, the pelvic floor muscles can become fatigued or overstimulated if worked too much. Overuse can lead to pelvic tension, which might contribute to discomfort during sex, chronic pelvic pain, or difficulty with bowel movements. It’s important to maintain balance and listen to your body. It is also important to note that urinary incontinence and leakage are often due to already tense and tight pelvic floor musculature vs. weakened musculature; so Kegel’s can cause more “harm than good” for this population.

Not Suitable for Everyone

Kegels are often recommended for women with weak pelvic floor muscles, but as previously mentioned they’re not always appropriate for those with already tight or overactive pelvic muscles. For women with conditions like pelvic floor dysfunction or certain types of pelvic pain, Kegel exercises might worsen symptoms rather than help. A thorough assessment by a women’s health physical therapist is necessary to determine if Kegels are right for you.

Results Take Time

While Kegels can be effective, they are not a quick fix. Results can take weeks or even months of consistent practice. Patience and dedication are key to seeing improvements, and some women may become discouraged if they do not experience immediate benefits.

Conclusion

Kegel exercises can be a powerful tool in managing pelvic health, especially for women dealing with issues like urinary incontinence or postpartum recovery. However, they are not universally effective or suitable for every woman. It’s essential to approach Kegels with proper guidance and an understanding of your specific pelvic health needs. Consulting a women’s health physical therapist can help ensure you are using Kegels correctly and that they are the right solution. Ultimately, pelvic health is highly individualized, and a tailored approach is always the best way forward.

Looking for a trained pelvic floor therapist who can help you decide if kegels are right for you? Schedule your appointment today with our Pelvic Floor Specialists.