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Everyone has a Pelvic Floor, even you Men!

Everyone has a pelvic floor – no matter your gender, race, sexuality, or background – YOU have a pelvic floor! Women’s pelvic floors get a lot of attention, but let’s focus on the men! 


Common symptoms of pelvic floor dysfunction in men

  • Urinary dysfunction including

    • Leakage

    • Frequent urination

    • Increased urgency

    • Incomplete voiding


Common causes of pelvic floor dysfunction in men 


Tips and tricks for men with urinary dysfunction

  • Strengthen your pelvic floor 

    • Perform kegels → engage your pelvic floor by thinking about holding in urine or a bowel movement. DO NOT try this while voiding! This should only be done as a cue to help perform a pelvic floor contraction when you are off the toilet.

      • Kegel progression (for endurance) → this helps prevent leakage associated with strong urges, and helps decrease frequency

        • Attempt to hold your kegels while laying down for 5 seconds, repeat 10x

        • Once you’ve mastered this, hold your kegel while in sitting for 7 seconds, repeat 12x

        • And once you’ve mastered that, hold your kegel while standing for 10 seconds, repeat 20x

      • Kegel progression (for quick engagement) → this helps prevent leakage during coughing, laughing, lifting, sneezing, or exercise

        • Attempt to hold your kegel while laying down for 3 seconds – after 3 seconds, fully relax for 3 seconds – contract once again for 3 seconds, followed by relaxation for 3 seconds. Repeat this cycle 10x

        • Once you’ve mastered this, perform this cycle while sitting in 2 second increments. Repeat 15x

        • And once you’ve mastered that, perform this cycle while standing in 1 second increments. Repeat 20x


  • Avoid bladder irritants such as…

    • Coffee, tea, caffeine 

    • Sugar

    • Dairy

    • Carbonated beverages

    • Citrus fruits

    • Alcohol

    • Spicy foods or acidic foods


  • Improve your water intake 

    • The recommendation for water intake is half your body weight in ounces

      • For example, a 150 lb person should be consuming around 75 ounces of water daily 

        • Be sure to GRADUALLY increase your water intake

        • Be patient! You may begin to urinate more frequently as your body adjusts, but we promise this will even out over a short period of time


  • Avoid voiding “just in case” 

    • Our bladders are very sensitive to training and can quickly learn to void too frequently if we void “just in case” frequently 

      • Be sure to only go to the bathroom when you feel an urge

      • Don’t forcefully void or rush urination 


If you or someone you know is struggling with urinary dysfunction due to weakness or an enlarged prostate, let's set up a pelvic floor assessment. https://www.capeconciergept.com/contact

 
 
 

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