How to Strengthen Your Pelvic Floor – No Kegels Here
The following are some key points:
You don’t need to have a medical condition like prolapse or other problems with your pelvis to benefit from strengthening your pelvic floor muscles. You just need to want it!
Pelvic floor muscle training is not only good for women, but it is beneficial for men too.
If you already do strength training regularly, then you may benefit from doing pelvic floor exercises instead of strength training.
It is very easy to learn how to do pelvic floor exercises. All you need is time and patience.
In the next few paragraphs I will share with you the most effective way of doing pelvic floor exercises for men. If you are interested in learning more about these exercises, please read on…
The first thing that needs to be done before starting any type of pelvic floor workouts is to make sure that there isn’t anything blocking your flow of urine.
For example, if you have a blocked urethra (the tube that carries urine out of your body), then you cannot pee normally. Then it would be better to consult a doctor before beginning pelvic floor exercises.
Another common problem is bladder infections which cause pain when urinating. These types of problems can often be treated successfully through the use of antibiotics.
Once your medical issues are under control and you have begun doing the pelvic floor muscle exercises, over time you will be able to urinate normally and without pain.
The second thing that needs to be done is to alleviate any constipation issues that you may have. This means eating a high-fiber diet and drinking plenty of fluids. If you don’t do this, then it will be nearly impossible for you to learn how to do pelvic floor exercises effectively.
The next thing that you need to do is learn how to isolate your pelvic floor muscles. Sit on a chair or lie in a bed and then try to pull up on the floor, as if you are trying to close your legs. If you are successful at doing this, then you have successfully isolated your pelvic floor muscles.
The last thing that needs to be done is to start out slow by simply contracting and releasing your pelvic floor muscles for about 10 seconds at a time. As you get more comfortable with the exercises, you can increase the time that you are contracting and releasing the muscles for up to 3 minutes at a time.
After doing this procedure on a regular basis, you will start to feel a lot more control in your pelvis and your bladder and bowel functions should become a whole lot less messy. You should also begin to experience more powerful orgasms as well.
Always remember though, if you feel any pain then stop immediately because you probably have some type of muscle injury or even a tear that will need to be dealt with by a medical professional. Don’t risk damaging anything permanently down there.
The Strength Training for Your Pelvic Floor website is a good place to start if you want to learn more about how to tighten your pelvic floor muscles.
If you like learning about anatomy and the human body, then you might also like the following website as well: The Interactive Female Reproductive System.
Strengthening your pelvic floor muscles is only one way that you can try to eliminate or reduce the amount of urine leakage that you have while running. There are other things that you can do as well, especially if the problem first began recently. Here are some tips that you may find helpful:
Wear underwear with a cotton lining – avoid wearing synthetic underwear such as those made from nylon because they tend to retain moisture and cause your private parts to become irritated. This irritation will often cause you to lose more urine than normal when you run because your body is trying to keep itself protected from the irritation that it is experiencing. Wearing cotton underwear, on the other hand, helps to draw moisture away from your genitals and helps to keep them dry.
Apply a barrier cream – if you are experiencing irritation when you run, then you should apply a barrier cream such as Vaseline to the skin around your genitals. This will prevent the chaffing of the skin which can cause bleeding and ultimately more urine leakage.
Use baby wipes – many women find that they can often reduce urine leakage by using baby wipes before and after they go running. Wiping from front to back can help to reduce the amount of bacteria that is in the vaginal canal and can help to refresh the area. This will often help to eliminate any irritation that you might have been experiencing and will cut down on urinary leakage as well.
Drink plenty of fluids – it is important that you stay hydrated when you run because staying hydrated helps your body to flush out impurities and last but not least, urine. Drink lots of water before, during, and after your run.
Hold it – if you know a long run is coming up, then you may even want to practice holding in your urine for extended periods of time when you are not running. This will train your bladder to extend its capacity which can help to eliminate those sudden urges to go while you are running.
Wear double layers – if the skin around your genitals is prone to chaffing significantly when you run, then wearing a double layer of cotton underwear can help to eliminate that possibility.
Avoid artificial fibers – as with the tip about wearing cotton underwear, this goes along with the same logic. Artificial fibers hold in moisture and can lead to more irritation and unfortunately more leakage as well.
Try adult diapers – if you are really concerned about leakage and your runs, then you might want to try wearing an adult diaper. These can contain much larger volumes of urine than regular diapers and will significantly reduce any leakage that you may experience. This is most appropriate for long distance runners who are really struggling with incontinence issues.
If you are experiencing urine leakage when you run, then the tips above should help you to eliminate or reduce that problem. If you continue to have issues however, then you may want to consult a doctor in order to find out what the cause of your incontinence is so that it can be properly treated.
Sources & references used in this article:
- Assessment of Kegel pelvic muscle exercise performance after brief verbal instruction (RC Bump, WG Hurt, JA Fantl, JF Wyman – American journal of obstetrics …, 1991 – Elsevier)
- Effect of antenatal pelvic floor muscle training on labor and birth (K Bø, C Fleten, W Nystad – Obstetrics & Gynecology, 2009 – journals.lww.com)
- Lower urinary tract symptoms and pelvic floor muscle exercise adherence after 15 years (K Bø, B Kvarstein, I Nygaard – Obstetrics & Gynecology, 2005 – cdn.journals.lww.com)