“Kegel” and pelvic floor movements are usually associated with “women’s business” – think of pregnancy, childbirth, and menopause. However, men also have a pelvic floor.
Like women, men can benefit from training the pelvic floor at different times in their lives to address different health concerns. About 30% of men who see a doctor suffer from urinary incontinence or bladder leakage, but the majority do not. About 15% of men also experience fecal incontinence or bowel leakage and take longer to seek help with it compared to women.
The muscles of the pelvic floor are also involved in sexual function. Erectile dysfunction affects about 10% of healthy men and up to about 40% of men with chronic health and may be associated with pelvic floor problems.
People sometimes think that these problems are just a normal part of aging. But that doesn’t mean that the general thing is inevitable. In many cases, some simple strategies, such as pelvic floor rehabilitation, will show many improvements.
Pelvic floor dysfunction in men is really common
Pelvic floor problems are common in women, but one in eight men has problems with the pelvic floor, bladder, or intestines.
The pelvic floor is the group of muscles that line the base of the pelvis. For men, this supports the bladder, prostate, and intestines. It is essential for maintaining core stability, bladder and bowel control, and for erectile function and sexual satisfaction.
Most men have little reason to think about the pelvic floor for most of their lives until something medically goes wrong (often in the context of pregnancy and childbirth, they tend to have much younger pelvic floor movements. Compared to a woman).
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Read more: Playing games on the pelvic floor can be an exercise that helps with urinary incontinence
Why it happens
Risk factors for male incontinence and pelvic floor problems include aging, prostate problems, pelvic surgery, bowel problems including constipation, chronic coughing, frequent heavy lifting, and overweight.
Prostate cancer affects up to 15% of men and is the second most common cancer (and the fourth most common cancer overall) in men.
The primary source of information on male pelvic floor physiotherapy referrals tends to be in the context of prostate surgery. This is because surgery on the prostate (very close to the base of the bladder) causes trauma to nearby structures and nerves that maintain bladder control and erectile function.
However, we know that early training of the pelvic floor (starting preoperatively) means that postoperative side effects such as incontinence will resolve more quickly.
Read more: Bacterial-related prostate cancer raises expectations for new tests and treatments
How can a man exercise the pelvic floor?
Engaging in the pelvic floor requires a sensation of compressing, lifting and relaxing the muscles that run between the pubis, coccyx and ischium. Some popular clues include visualization.
- Stops in the middle of the urine flow (but doesn’t actually do this)
- Embrace the wind
- Withdraw penis / testicles
- Pull the perineum (the skin between the genitals and the posterior passage) away from the underwear.
It is important to relax the muscles of the abdomen, buttocks (buttocks) and thighs and maintain breathing.
You can do the exercise in any position, and if you do it right, you should be able to do it unobtrusively (even if there are others around you!). However, it is very common to find it difficult to do exercises without some coaching.
Working with a medical professional such as a pelvic floor physiotherapist may be beneficial. A physiotherapist trained in male health and pelvic floor condition will teach clients how to exercise properly. Often they do this using biofeedback devices such as real-time ultrasound imaging. This will help you identify the right muscles to use and refine your technique.
Not all pelvic floor problems need to be further strengthened. Optimal muscle function requires good muscle strength, but it also requires the right timing, adjustment, and relaxation.
If the pelvic floor is too tight, it can be a problem for both men and women and can cause symptoms of pelvic or genital pain, sexual dysfunction, urinary problems including overactive bladder, and intestinal problems. there is.
Your particular concern is that your physiotherapy will teach you how to prescribe exercise, but a good goal to aim for is to be able to:
- Turns the pelvic floor on / off 10 times in 10 seconds
- Hold firmly for 10 seconds and repeat 10 times
- Easy to hold for 1 minute.
Read more: The technique for incontinence has not been so developed since the time of ancient Egypt.
Do I need to exercise if my pelvic floor is okay?
Just as a good gym program helps keep you in optimal physical health and prevents injuries, regular pelvic floor training routines may help fight the possibility of bladder, bowel and erectile dysfunction. Is natural. However, there is little literature for prophylactic use in asymptomatic men.
Knowing where the pelvic floor is and how to exercise properly is not a bad thing. Training can have some positive side effects, such as reduced night awakening that requires urination, reduced dribbling after urination, and improved bowel drainage. , And improved sexual satisfaction.
If you’re not sure if pelvic floor exercises are right for you, or if you’re doing it right, check with a trusted health care professional.
