Greetings, fellow pelvic floor enthusiast! You've probably heard all about the wonders of Kegel exercises, but did you know there's such a thing as too many Kegels? Yep, you read that right. While strengthening your pelvic muscles is great, overdoing it can lead to some not-so-fun side effects. If you've been diligently squeezing away and suddenly notice pelvic pain after exercise, it might be time to ease up. Don't worry, though – we've got the scoop on kegel side effects and how to keep your routine in check. Stick around to learn when to pump the brakes and why using a kegel trainer like Perifit can help you find that sweet spot for optimal pelvic health.
What are the side effects of doing too many Kegels?
Muscle Fatigue and Soreness
Performing excessive Kegel exercises can lead to muscle fatigue and soreness in the pelvic floor. Overdoing Kegels may cause the pelvic muscles to become too tense or tight. This can result in discomfort and difficulty relaxing these crucial muscles.
Hypertonic Pelvic Floor
One of the most significant signs of overdoing Kegels is developing a hypertonic pelvic floor. This condition occurs when the pelvic floor muscles are in a constant state of contraction. Symptoms may include pelvic pain, difficulty urinating or having bowel movements, and pain during sexual activity.
Urinary and Bowel Issues
Ironically, doing too many Kegels can sometimes worsen the very problems they're meant to solve. Excessive exercises may lead to straining when urinating or moving the bowels. It's crucial to maintain a balance and not overwork these muscles. Believe it or not, Kegels aren't for everyone!
💡 Many people assume that any pelvic floor problem should be addressed and fixed with Kegels. However, Kegels are only appropriate when there is underactivity, or weakness of the pelvic floor muscles NOT if there is overactivity, or tightness.
If a person has hypertonicity, or overactivity of the pelvic floor muscles, they need to first stretch the muscles before they can strengthen them. Otherwise, they will only be turning a system that is too “on” even more “on”! Kegels are contraindicated when there is tightness in the pelvic floor, and it is best to stretch the muscles with dilators or a curved wand (under the guidance of a licensed professional) before they can initiate a strengthening program.
If you suspect that you have tightness in the pelvic floor (as indicated by urinary frequency, constipation, pain during intercourse, or pelvic pain), please consult with a licensed medical professional before using any Kegel trainer or initiating any strengthening program.
How long does it take to recover from overdoing Kegels?
Recovery time from overdoing Kegel exercises can vary depending on the severity of overexertion. Generally, it may take a few days to several weeks for symptoms to subside. The key is to recognize the signs of overdoing Kegels and take appropriate action.
Recovery steps:
- Stop Kegel exercises immediately if you experience discomfort.
- Rest your pelvic floor muscles for a few days.
- Gradually reintroduce gentle exercises under professional guidance.
Like any muscle in the body, it is important to strike a balance between stretching and strengthening. It's crucial to learn proper relaxation techniques alongside strengthening exercises. This balanced approach helps prevent overexertion and promotes faster recovery.
💡 If muscle soreness persists, reduce the duration and frequency of your sessions. Always prioritize quality over quantity when it comes to Kegel exercises.
How to relax your pelvic floor after doing too many Kegels?
To counteract the effects of too many Kegels, focus on relaxing your pelvic floor. Try deep breathing exercises, where you inhale deeply and exhale slowly, visualizing your pelvic muscles releasing tension. Gentle stretching or yoga poses targeting the pelvic area can also help alleviate tightness.
How to adjust your Kegel routine?
Start slow and build up
When adjusting your Kegel routine, it's important to start slowly and gradually increase intensity. Begin with 3 sets of 10-15 Kegel exercises per day, making them a part of your daily routine. As you build strength, you can increase the duration of contractions and the number of repetitions.
Use proper technique
To avoid signs of overdoing Kegels, focus on proper form. Contract your pelvic floor muscles for 3-5 seconds, then relax for 3-5 seconds. Gradually work up to 10-second holds. Proper Kegel performance is subtle and discreet- there should be no visual tightening noticeable by others! If you feel your whole body is tensing or that others can tell what you are doing, it means your are properly overdoing it or using accessory muscles. Be sure to keep your abdominal, buttock, and thigh muscles relaxed while performing Kegels.
Consider using smart Kegel trainer
To ensure you're targeting the right muscles, you may want to use a Kegel trainer device.
The Perifit Care+ smart Kegel trainer provides biofeedback and guidance to help you perform effective exercises. It measures pelvic floor muscle contractions and uses visual and audio cues to indicate proper form. The Perifit Kegel app game also tracks your progress over time and offers exercise programs designed by pelvic health experts.
Perifit guideline to avoid overusing the Kegel trainer Care+
To avoid these side effects, it's essential to practice Kegels correctly and in moderation. Perifit recommends not exceeding 15 minutes in a single training session. If you experience muscle soreness after using a Kegel trainer, reduce the duration and frequency of your sessions. Always consult a qualified health professional if pain persists or worsens.
When to see a professional?
Persistent symptoms
If you've been diligently performing Kegel exercises but haven't seen improvement in symptoms like urine leakage or bowel control issues after 8 to 12 weeks, it's time to consult a healthcare professional. They can assess your technique, make sure that you are squeezing the proper muscles, and determine if there are underlying issues requiring additional treatment.
Pain or discomfort
Experiencing pain during or after Kegel exercises is a clear sign to seek medical advice. Pelvic pain, difficulty urinating, or pain during bowel movements or sexual activity may indicate a hypertonic pelvic floor, where muscles are overly tight. A healthcare provider can diagnose and recommend appropriate treatment.
Uncertainty about technique
If you're unsure whether you're performing Kegels correctly, don't hesitate to ask your doctor for guidance. They can provide tips on proper technique and may suggest tools like vaginal weights(cones) or biofeedback to help strengthen your pelvic floor muscles effectively.
So, there you have it - the signs that you might be overdoing those Kegels. More isn't always better when it comes to pelvic floor exercises. If you're experiencing pelvic pain after exercising or other kegel side effects, it's time to ease up. Listen to your body and don't push too hard. Using a kegel trainer like Perifit can help you find the right balance and avoid doing too many kegels. Perifit recommends keeping sessions under 15 minutes and stopping if you feel sore. At the end of the day, a healthy pelvic floor is all about moderation. Take it easy, stay consistent, and you'll be on the right track to a stronger, happier you down there!
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