Hemorrhoids, or piles, are swollen and inflamed veins in your anus and lower rectum. According to the Mayo Clinic, hemorrhoids are a common ailment and by age 50, half of all adults have dealt with hemorrhoids. Exercising and certain speciality exercises can help you to treat and prevent hemorrhoid problems.
Exercising with Hemorrhoids
According to Marquette General Health System, a daily exercise program is beneficial to the treatment of hemorrhoids.The Mayo Clinic says that staying active and exercising reduces the pressure on veins and helps to prevent constipation, two things that can be triggers for hemorrhoids. The Mayo Clinic adds that exercise can help you lose weight, and being overweight is another thing that can contribute to hemorrhoids. A mix of light strength training two to three times per week with two to three days of cardiovascular or aerobic exercise can help you build muscle and lose fat.
Exercises to Avoid
Certain exercises can exaggerate the symptoms of hemorrhoids and should be avoided. According to Marquette General, exertion that causes an increase in abdominal pressure can worsen the symptoms of hemorrhoids. This means that activities like heavy weight lifting and weighted sit-ups or crunches should be avoided, especially when you are having hemorrhoid symptoms. Other exercises that put pressure on the mid-section include stability ball drills, deadlifts, bridges and hanging knee raises.
Kegel Exercises
Kegel Exercises or pelvic floor exercises are designed to strengthen the pelvic floor muscles that help to support the the rectum and pelvic area. According to hemorrhoid.net, these exercises can help to tighten tissues and control leakage around the hemorrhoid problem areas. To perform them, you will need to locate your PC muscle, which is the muscle that you can use to stop the flow of urine when you are urinating. According to hemorrhoid.net, you must contract the PC muscle to stop the flow of urine, but contracting this muscle also contracts and strengthens the adominal and rectal muscles at the same time.
Kegel Exercise Cycles
According to hemorrhoid.net, kegel exercise cycles can be performed lying, sitting or standing. The long-cycle method involves a long contraction of the PC muscle for at least 10 seconds and then releasing for 10 seconds. Hemorrhoid.net recommends performing 15 repetitions of the hold and release before moving on to the short cycles. In the short cycle method, you contract the PC muscle for a second, release for a second and continue this pattern until you perform 15 repetitions of each. Hemorrhoid.net says that you should remember to breathe normally when performing Kegel Exercises and you should notice a decrease in symptoms in about one month.
