Is Your Kegel Routine Hurting More Than Helping? Find Out Now

Kegel exercises, named after Dr. Arnold Kegel who first described them, are commonly recommended for strengthening the pelvic floor muscles. These muscles play a crucial role in supporting the bladder, uterus, rectum, and small intestine. Regular Kegel exercises can help with various conditions, including urinary incontinence, pelvic organ prolapse, and sexual function improvement. However, like any form of exercise, it's possible to overdo Kegel exercises, leading to negative consequences rather than benefits. This article will guide you on how to know when you're overdoing Kegel exercises, the potential risks involved, and how to find a balanced approach for optimal pelvic health.

Understanding the Pelvic Floor and Kegel Exercises

The pelvic floor is a group of muscles and tissues that form a hammock-like structure at the base of your pelvis. These muscles support your pelvic organs and help control bladder and bowel movements. Kegel exercises are designed to strengthen these muscles, typically involving repeated contractions and relaxations of the pelvic floor muscles.

To correctly perform a Kegel exercise, you should:

1. Identify the right muscles by stopping urination mid-flow. The muscles you use to do this are your pelvic floor muscles.
2. Once identified, contract these muscles for 3-5 seconds, then relax for an equal amount of time.
3. Repeat this exercise 10-15 times per session, aiming for at least three sessions daily.

While these exercises are beneficial, overdoing them can lead to more harm than good.

Signs You Are Overdoing Kegel Exercises

1. Pelvic Pain and Discomfort One of the most immediate signs that you may be overdoing Kegel exercises is pelvic pain or discomfort. The pelvic floor muscles can become tense, sore, or strained if they are overworked, similar to how other muscles in the body react to overuse. If you experience persistent pelvic pain, it might be a sign that you need to reduce the frequency or intensity of your Kegel exercises.
2. Increased Urinary Urgency or Frequency Kegel exercises are often prescribed to help with urinary incontinence, but overtraining these muscles can have the opposite effect. If you notice an increase in urinary urgency or frequency, it could be a sign that your pelvic floor muscles are becoming overly tight or irritated, leading to bladder irritation and a worsening of urinary symptoms.
3. Difficulty Starting Urination Overactive pelvic floor muscles can make it difficult to start urination, a condition known as urinary hesitancy. This occurs when the muscles are too tight, preventing the bladder from fully relaxing. If you find yourself straining or taking longer to start urination after increasing your Kegel routine, it’s a sign you may need to scale back.
4. Constipation or Straining During Bowel Movements The pelvic floor muscles also play a role in bowel movements. Overdoing Kegel exercises can lead to muscle tightness that makes it difficult to pass stool. If you’re experiencing constipation or straining during bowel movements, this could be a sign that your pelvic floor muscles are too tight and need to be relaxed rather than further strengthened.
5. Painful Intercourse For women, another sign of overdoing Kegel exercises is experiencing pain during intercourse. Tight pelvic floor muscles can lead to discomfort or pain during penetration, making sexual activity unpleasant. If you notice this symptom, it’s important to reassess your Kegel exercise routine.
6. Pelvic Floor Muscle Fatigue Just like any other muscle group, the pelvic floor muscles can become fatigued if overworked. If you start to feel muscle fatigue, weakness, or a sense of heaviness in your pelvic area after doing Kegels, it’s a clear indicator that you’re overexerting these muscles.
7. Worsening of Prolapse Symptoms In some cases, overdoing Kegel exercises can exacerbate symptoms of pelvic organ prolapse. If you notice increased pressure, bulging, or a feeling of something "falling out" in the pelvic area after starting a rigorous Kegel routine, this could indicate that your muscles are too tense and not functioning optimally.

Risks of Overdoing Kegel Exercises

Overdoing Kegel exercises can lead to a condition called pelvic floor muscle dysfunction (PFMD). This occurs when the pelvic floor muscles become too tight, leading to various symptoms such as pain, urinary and bowel issues, and sexual dysfunction. PFMD can significantly affect your quality of life and may require intervention from a healthcare professional, such as a pelvic floor physical therapist.

Other risks of overdoing Kegels include:

• Increased Risk of Pelvic Floor Muscle Spasms: Excessive Kegel exercises can cause the pelvic floor muscles to spasm, leading to sudden, sharp pain and a sense of tightness or cramping in the pelvic area.
• Development of Trigger Points: Overuse of the pelvic floor muscles can lead to the development of trigger points—knots of tight muscle that can refer pain to other areas of the body, including the lower back and hips.
• Exacerbation of Pre-existing Conditions: If you already have a condition like interstitial cystitis or vulvodynia, overdoing Kegels can worsen your symptoms by increasing muscle tension and irritation.

Finding the Right Balance

To avoid the risks associated with overdoing Kegel exercises, it’s essential to find the right balance in your routine. Here are some tips to help you achieve optimal pelvic health:

1. Consult with a Healthcare Professional Before starting a Kegel exercise routine, it’s crucial to consult with a healthcare professional, such as a gynecologist, urologist, or pelvic floor physical therapist. They can assess your pelvic floor strength and guide you on how to perform Kegel exercises correctly and how often to do them.
2. Start Slow and Gradually Increase Intensity If you’re new to Kegel exercises, start slowly and gradually increase the number of repetitions and the length of contractions. It’s better to do fewer, well-performed Kegels than to rush through a large number of exercises with improper form.
3. Incorporate Relaxation Techniques Balancing Kegel exercises with relaxation techniques is vital for preventing overuse. Incorporate deep breathing, pelvic floor stretches, and yoga into your routine to ensure your muscles are both strong and flexible.
4. Listen to Your Body Pay attention to how your body feels during and after Kegel exercises. If you notice any of the warning signs mentioned earlier, take a break from your routine and consult a healthcare professional if needed.
5. Use Biofeedback Devices Biofeedback devices can be helpful in ensuring you’re doing Kegel exercises correctly and not overdoing them. These devices provide real-time feedback on the strength and duration of your contractions, helping you maintain proper form and avoid overexertion.
6. Mix Up Your Routine Instead of focusing solely on Kegel exercises, incorporate other forms of exercise that strengthen the core and lower body. Exercises like squats, bridges, and Pilates can complement your Kegel routine by targeting the pelvic floor muscles indirectly.

When to Seek Professional Help

If you’re experiencing any of the symptoms of overdoing Kegel exercises and they persist despite scaling back your routine, it’s essential to seek professional help. A pelvic floor physical therapist can assess your muscle function and provide targeted exercises and techniques to restore balance to your pelvic floor.

Additionally, if you’re dealing with a specific pelvic floor condition, such as pelvic organ prolapse or urinary incontinence, a specialized treatment plan may be necessary. In some cases, Kegel exercises may not be appropriate, and alternative therapies like electrical stimulation, manual therapy, or even surgery may be recommended.

Conclusion

Kegel exercises are a valuable tool for maintaining and improving pelvic floor health, but like any exercise, they need to be done correctly and in moderation. Overdoing Kegels can lead to a range of issues, from muscle fatigue to more severe conditions like pelvic floor muscle dysfunction. By understanding the signs of overtraining, finding the right balance in your routine, and seeking professional guidance when needed, you can safely and effectively strengthen your pelvic floor muscles for long-term health and wellness.