9 Signs You’re Overdoing Kegels
Kegels are a common pelvic floor exercise that strengthen muscles at the bottom of your core. While Kegels have many benefits, like any exercise, it’s possible to have too much of a good thing. Doing too many Kegels can strain your muscles, causing pain, discomfort, and more. Read on to discover what Kegels can and can’t do and what the signs of overdoing Kegels are:
By GBALLGIGGSPHOTO / Shutterstock.com
Understanding the Purpose of Kegels
Kegels are an exercise that is designed to contract and then relax the pelvic floor muscles in succession. The pelvic floor muscles are a sling of muscles that hold the organs in the bottom of your torso. They are involved in urinating, defecating, giving birth, having sex, and many other important activities. Having a strong, functional pelvic floor is beneficial to your health, while having a pelvic floor that is weak or uncontrolled can negatively impact your quality of life.
Some women start doing Kegels after childbirth to make their vaginas “tighter” and smaller. While a regular Kegel routine can sometimes have this side effect, that’s not the purpose of Kegels. Instead, Kegels are designed to strengthen the muscles and improve your control over them so you can contract and relax them when you want to, much like other muscles in your body. Knowing what Kegels are (and are not) intended to do will ensure that you don’t overdo them and accidentally strain your muscles.
Try These Pelvic Floor Exercises to Ease Muscle Tension
Most doctors recommend doing one set of 10-15 Kegels three times a day. If you are doing more reps than this, or more sessions than this, that could result in you overdoing Kegels. So how do you know if you need to back off on the pelvic exercises? Here’s what to look for:
By Koldunov / Shutterstock.com
Signs of Overdoing Kegels
If you overwork a muscle, you will strain or injure it, and this is true of your pelvic floor as well as your biceps or quadriceps. In fact, overworking your pelvic floor can have wide-reaching ramifications, since this set of muscles supports so many organs and is involved in so many daily activities, including sitting up straight and using the restroom.
Here are some signs that you may be overdoing your Kegels and other pelvic floor exercises:
- Pain or soreness in your pelvic area
- Muscle cramps or spasms in your pelvic area
- Urinary bladder leakage
- Constipation or difficulty defecating
- Unusual urinary frequency or urgency
- Bladder pain or other symptoms similar to a UTI
- Painful sex
- Difficulty using a tampon
- Difficulty with gynecological exams
If you think that you have done too many Kegels, the key is to let your pelvic floor rest. In many cases of mild pelvic strain, simply taking a few days or weeks off from your exercises will allow the muscles to recuperate. Watch out for other activities, such as lifting heavy objects, that might strain your already compromised muscles.
Featured: Laselle Weighted Exerciser, Light, 1oz
You might also want to check in with your doctor to confirm the proper way to do Kegels. Doing them incorrectly can strain your pelvic floor, just like doing too many of them. Not properly relaxing your pelvic floor after each contraction can also lead to pelvic soreness. If you recently started using Kegel balls, the extra weight can also cause your muscles to become strained, so you may want to start with a lighter weight or back off from using Kegel balls temporarily.
In more persistent cases of pelvic spasms, you might need to pursue active treatments, such as pelvic floor therapy or pelvic floor release techniques. Your therapist will work with you to determine the cause of your pelvic pain and to create an appropriate course of treatment.
Want to learn more about your pelvic health? Visit our resource center or connect with other women in our private forum to learn about your body and how you can best help it in whatever life phase you’re in. If you’re looking for women’s health products, keep in mind that all Sofia & Grace U.S. orders over $40 ship free, so start shopping!
Shop Our Collection of Kegel Products Here