Pelvic floor muscle training for men
Did you know that 30% of men visiting their doctor are affected by urinary incontinence, but only 1/3 will mention this to the doctor (Continence Foundation of Australia)
Urinary loss can occur in various situations:
Men can experience a small loss of wee after emptying their bladder
Men with prostate problems can have difficulty urinating or have frequency and urgency to wee.
Loss of bladder control can also occur after prostate surgery.
The pelvic floor can be weakened in men with constipation, a history of persistent heavy lifting, long term coughing, ageing and after pelvic surgery
The pelvic floor can sometimes be too tense or tight and this can cause urinary urgency, leakage and painful sex.
Image source www.continence.org.au
How do I exercise my pelvic floor to improve continence
The correct muscles and technique are essential- It is more important to lift your testicles than to stop a fart. They are both important, but in terms of your bladder control the front muscles of your pelvic floor must be activated to improve continence. These are the muscles you would activate if you wanted to interrupt your urine flow midstream at the toilet. That is the sensation you are trying to reproduce.
Once you can contract your pelvic floor confidently, it is also important to maintain a contraction with no breath holding and then completely relax the pelvic floor at the end of the contraction.
You should aim to squeeze and lift your pelvic floor for up to 8 seconds, then relax and let go for 8 seconds, and repeat this 10 times. Try to do these 10 squeezes 3 times per day, in either lying, sitting or standing.
Pelvic floor exercises are most effective, when individually tailored and progressed. A physiotherapist with a special interest in pelvic health can assist with this. An ultrasound can be directed to the pelvic floor to ensure the correct muscles are being exercised.
Stafford, R. E., Ashton-Miller, J. A., Constantinou, C. E., & Hodges, P. W. (2012). Novel Insight into the Dynamics of Male Pelvic Floor Contractions Through Transperineal Ultrasound Imaging. The Journal of Urology, 188, 1224-1230
Good bladder habits
It is normal to go to the toilet from 4-6 times per day, and up to once at night.
Don’t get into the habit of going to the toilet, ‘just in case’
Relax when you are doing a wee, take your time.
Avoid constipation, and don’t strain when using your bowels
Drink adequate fluids, predominantly water. Minimise alcohol, caffeine and fizzy drinks