Kegel Exercises: Should You Do More or Learn to Relax Your Pelvic Floor?
Too Many Kegel Exercises & Still No Results?
I have been doing 100 kegels a day and I still feel like my bottom is falling out or peeing my pants! Is this you? Did you know if a muscle is tight or has a knot, it won’t function correctly? Sometimes we need to lengthen, stretch, or relax the pelvic floor muscles in order for them to be strong!
Tight Muscles: Ovary Pain, Endometriosis or Pudendal Neuralgia
Your kegel muscles (what we call your pelvic floor) are no different than other muscles in your body. They can get taut bands, tightness or ‘knots’ in them. This tightness (overactive pelvic floor) can occur from stress, pregnancy, childbirth, surgeries, trauma, overuse or injury. Your kegel muscles are part of your core. If your abs, hips, or other core muscles are weak, the pelvic floor muscles may get tense or overworked to give your body stability.
Pain, anxiety, holding a kegel or holding your breath during exercise can also lead to tight pelvic floor muscles. Overworked, shortened and fatigued muscles won’t function as we need and can cause or increase symptoms that feel like ovary pain, endometriosis, or even pudendal neuralgia.
Relax AND Contract to Treat the Cause of Bladder Leakage
In order for a muscle to be strong, the muscle fibers need to move through its full range of motion. If it starts out shortened/tight, there isn’t much room to get to full contraction. The ability to relax the pelvic floor muscles allows them to rest and prepare to contract again. A pelvic floor physical therapist can identify tight pelvic floor muscles and help you to relax them. Learning to properly breathe, relieve overall stress and tension, and a full assessment of your surrounding muscles and joints are also important.
For help with learning to relax your pelvic floor muscles, here is a great video.
Breathe. Physical Therapy & Wellness Helps Women With Pelvic Pain
The answer is we need to do BOTH, relax and strengthen our pelvic floor muscles to address pelvic pain, pressure, and continence. Good length and strength allows for optimal bowel & bladder health and support of pelvic organs. If you are having trouble with pelvic pain, bladder leakage, constipation, or have any questions, contact a pelvic floor physical therapist at Breathe. Contact our team in North Liberty or Des Moines!