Both men and women suffer from the inconvenience and embarrassment of urinary incontinence. While this condition has many causes, the single best noninvasive solution is to strengthen the pubococcygeus, or pc muscles, by doing Kegel exercises. These muscles in the pelvic floor are responsible for both urinary continence and sphincter control. When they weaken from age or stress, accidents happen.
Causes of Incontinence
Urinary incontinence can be temporary or long term. In women, the most common long term causes are overstretching of the pc muscles during childbirth, damage during hysterectomy, and slackening with age, especially after menopause. Men are most likely to suffer from incontinence due to prostate problems, including inflamed or enlarged prostrate, or prostrate cancer. Incontinence is also a symptom of neurological diseases such as multiple sclerosis or Parkinson's disease. Temporary incontinence may result from certain medications, urinary tract infection, or drinking too much alcohol.
History of Kegel Exercises
Dr. Arnold Kegel, a California gynecologist, devised his exercises to improve pc control in 1948. His examinations revealed a wide range of pc fitness. Many of his post-partum patients had weak vaginal muscles and suffered from incontinence. Dr. Kegel wondered if this muscle atrophy could be reversed, just as other muscles in the body are strengthened through exercise.
Performing the Kegel
The exercise itself is exceedingly simple. All you do is tighten the pelvic muscle and keep them tightened for 10 seconds before releasing. But the problem, according to the University of Iowa's Department of Obstetrics and Gynecology website, is finding the right muscles: more than one-third of women initially squeeze the wrong ones. Women can insert a finger in the vagina and squeeze. Feeling pressure around the finger means you found the right muscle. Men can similarly experiment by inserting a finger into the rectum and squeezing.
Exercise Frequency
To battle urinary incontinence, the University of Iowa website recommends five minutes of Kegels performed twice daily. Many of their gynecology department's patients have had success with completing this exercise routine just before getting up in the morning, and before going to sleep at night. Most women notice that their bladder control has improved within six to 12 weeks.
Biofeedback
If a patient has trouble locating the pc muscles, her doctor might refer her to a physical therapist. The physical therapist can hook the patient up to a biofeedback machine to help identify the pc muscles. When the patient engages the proper muscles, the machine lights up or otherwise indicates success.
