The Solution to Urinary Incontinence? Kegel Weights
If you’ve ever sneezed and were met with an unexpected (and unpleasant) surprise, then you’re familiar with the struggles of urinary incontinence. This issue can affect anyone, regardless of age - and is nothing to be ashamed of! Believe it or not, you can actually help treat this issue in the comfort of your own home. How? With kegels, that’s how!
Kegels are an incredible and innovative type of exercise that can help our pelvic muscles become much stronger, amongst countless other benefits. Kegel exercise for urinary incontinence is no exception.
If this all seems totally new and foreign to you, you’re not alone. A lot of people struggle even talking about these kinds of issues and solutions. So trust me when I say there is nothing wrong with you, there’s nothing to be ashamed of, and these things are perfectly normal!
If you have any questions, listen in - we’re going to go over the basics of urinary incontinence and kegels, the best kegel weights to use, and most importantly, the benefits of kegel exercises to help you regain your confidence. Let’s get going!
What is the Main Cause of Urinary Incontinence?
Urinary incontinence is the loss of bladder control, and is generally divided into 3 categories: stress incontinence, urge incontinence (overactive bladder), or a mix of both.
According to OASH, this issue is often caused by weight issues, constipation, pregnancy, nerve damage, certain medications, caffeine, infection, or (very commonly) a weak pelvic floor. Incontinence can be a short-term or long-term issue, depending on your situation!
Can Incontinence Be Cured?
In most cases, yes - with the appropriate treatment. Be sure to consult your doctor or physician and ask how to treat urinary incontinence before you try anything at home, as your incontinence may be the result of a more serious issue!
If you’ve consulted your doctor or physician about your urinary incontinence issues, they may have told you that you have a weak pelvic floor. Don’t worry - this is normal and curable!
Let’s get into the basics:
What Causes a Weak Pelvic Floor?
A weak pelvic floor can be caused by the following:
- Pregnancy and childbirth
- Straining from chronic constipation or chronic coughing
- Effects of heavy lifting or carrying from exercising or job requirements
- Medical diseases such as Multiple Sclerosis, Diabetes, or Parkinson’s disease
How Can I Fix Incontinence Naturally?
I’m so glad you asked! I’ll reiterate that you should consult your doctor first - if you’ve done that, and they say there is a natural way to solve it, I’ll bet they said the golden word - Kegels!
If you’re confused about what these are, I’ve got you covered. We’re going to go over the what’s, why’s, and how-to’s right now!
What Are Kegels Exactly?
Kegel exercises are perfect for those trying to learn how to strengthen their pelvic floor. They’re a type of exercise that often uses kegel weights or a pelvic trainer in order to strengthen your pelvic floor muscles (the muscles you use to stop the flow of urine or to stop bowel movements) by flexing them while the kegel weights are inside of you.
Can Kegel Exercises Cure Incontinence?
In a lot of cases, yes! By flexing your pelvic muscles, doing kegel exercises for urinary incontinence can help retrain your body and strengthen the muscles that support the uterus, bladder, small intestine, and rectum. But, you have to make sure you do them regularly and, most importantly, consult your doctor first.
How to Do Kegel Exercises to Aid Urinary Incontinence in 5 Easy Steps
Step 1. Buy kegel weights or a kegel exerciser.
- These are fantastic devices that will help you learn pelvic exercises easier. I recommend trying out the JoyOn kegel weights that come with several sizes. This allows you to get practice in, and size up whenever you’re ready! The pelvic exerciser is another great option - it’s an electronic device that massages your pelvic floor, and connects via bluetooth to an app so you can mark your progress effectively. If all of that (and more) sounds like music to your ears, check out our website for more!
Step 2. Find the muscles you need to flex.
- Find your pelvic muscles by flexing the muscles you would use to stop the flow of urine. (Be sure not to do this when you’re peeing, as halting the flow of urine midstream can actually harm your muscles.
Step 3. Practice, practice, practice!
- Here’s the best way to go about it: Imagine you’re sitting on a marble, or something else small and round. After that, tighten your pelvic muscles like you’re trying to lift the marble or object off the ground. Do this for 3 seconds at a time, then relax for 3 counts. The more you practice, the longer you can contract.
Step 4. Stay focused.
- In order to see the results of these kegel exercises for urinary incontinence, you’ll want to try to focus only on your pelvic muscles. This means not holding your breath while you exercise.
Step 5. Don’t forget to do them daily.
- Having functional incontinence is not fun for anyone, and you want to change it as soon as possible, right? That’s why you should aim for at least 3 sets of 10-15 reps per day.
How Long Does it Take for Kegel Exercises to Work for Urinary Incontinence?
The Mayo Clinic says that you can start seeing real results in between a few weeks and a few months - but this depends on how frequently you do them! The more often you do it, the faster the results!
Other Benefits of Kegel Exercises
They Relax Your Vaginal Muscles.
- Those who suffer from vaginismus during intimate experiences may see benefits from doing kegels. Even if you don’t suffer from it, kegels can help you out with your overall health.
They Can Help to Promote Blood Circulation.
- Improving blood circulation to your vagina and pelvic floor has a lot of health benefits!
They Can Help with Overall Fitness.
- Sitting down all day can (shockingly) destroy our body, especially our pelvic floor. Our pelvic floors become weaker when we sit too much - learning how to relax your pelvic floor muscles daily can help you to get the discipline to form a regular workout routine!
I hope you’ve gotten enough info from this article to join millions of people worldwide to make the kegel leap! If you’re still feeling a little nervous, no worries - check out our website that has lots more information, devices, and tools to help you get started on your journey to better health!
Contributing Writer: Aurora Detor