Myth of the Kegel

Engaging in kegel exercises is often the top advice given to women experiencing pelvic floor problems, as well as those aiming to avoid such issues prior to, during, and after pregnancy. It is typical for individuals to bring up the importance of kegel exercises almost immediately, as if it is an implicit expectation for women to follow.

How did kegels and the resulting misinformation originate?

Back in the 1940s, a German doctor named Dr. Arnold Kegel started recommending kegels to assist postpartum women in preventing urinary leakage and prolapse. Surprisingly, it proved effective, at least temporarily. Following his success, kegels have been hailed as a miraculous remedy that all women should practice for any pelvic issue.

However, shouldn't we have more knowledge now? Are there more effective methods available?

Yes, it is highly unlikely that any medical treatment from the 1940s is still being prescribed or performed without some modifications. Kegel exercises, used to address incontinence or improve muscle strength, are no exception. Recent studies indicate that the improvement in symptoms may be more related to increased awareness of muscle location rather than actual strength gains. Despite this, in 2022, we are still receiving the same outdated advice.

Here are some common misconceptions and the reasons why they are inaccurate.

Debunking Myth 1: Kegels as the Ultimate Solution for Pelvic Floor Strengthening

Contrary to popular belief, the pelvic floor does not operate in isolation. It collaborates with various muscle groups such as the diaphragm, abs, hips, and even the feet. This intricate connection means that the pelvic floor is primed to engage in advance of movement. For instance, it activates even before you raise your arm. Given its interdependence with other muscles, functional training is essential to ensure its effectiveness in daily activities.

Myth 2: Performing an unlimited number of kegel exercises daily

Only a small percentage of individuals would genuinely benefit from kegel exercises. In fact, a significant portion of the population may require the opposite approach. Many pelvic floor symptoms stem from tension rather than weakness, such as experiencing leakage during sneezing or exercise. Continuously contracting an already tense muscle can exacerbate the situation.

Myth 3: Performing Kegels at Stop Lights

Even if you belong to the minority who could potentially benefit from Kegel exercises, doing them while waiting at stop lights will not yield any results. Just like you wouldn't expect to strengthen your glutes by doing a few squats at stop lights, the same applies to Kegels. To build strength, it's essential to train these muscles at a designated time, ensuring proper loading and fatigue.

Myth 4 - Avoid practicing holding urine flow

This misconception can create various issues. It's essential to keep your pelvic floor relaxed while urinating to ensure complete bladder emptying (which is also why hovering while peeing is not recommended). If you train your pelvic floor muscles to contract when they should be relaxed, it can disrupt your normal bladder emptying process, potentially leading to difficulties in emptying the bladder, increasing the risk of infections, and worsening urinary urgency. While it's okay to stop urine flow once to locate your pelvic floor, making it a regular practice should be avoided.

It is essential to conduct a personalized evaluation of your WHOLE body to determine the root cause of your symptoms and prevent them from recurring. Consulting with a pelvic floor expert will enable you to debunk common misconceptions and discover the most suitable and efficient solution for your pelvic floor concerns at any stage of your journey.