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

• Weak pelvic floor musculature

• Enlarged prostate

  • Not so fun fact → about 20% of men in their 50s have an enlarged prostate, 60% of men in their 60s, and 70% of men by age 70

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