PERINEUM, LEAKS AND KEGEL EXERCISES
Mechanisms of Urinary Leakage
Urinary leaks can occur by two main mechanisms: urinary leaks during exercise, which are characterized by an increase in abdominal pressure leading to jet leaks, and leaks due to urgency, resulting from overactive bladder. These manifest themselves as a sudden and irrepressible urge to urinate, which can lead to a leak or even complete emptying of the bladder.
Treatment According to the Type of Leaks
The appropriate treatment varies depending on the type of urinary leakage. This distinction is crucial for choosing the therapeutic approach most suited to each situation. But while waiting for the results of rehabilitation, you can protect yourself with support panties that reduce urinary leakage: Smoon panties. Thanks to its device integrated into the panties, this allows better support of the perineum.
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Kegel Exercises
Kegel exercises, designed to strengthen the pelvic floor, play a vital role in managing urinary leakage. The pelvic floor is a set of muscles extending from the pubic symphysis to the coccyx. It is divided into a deep layer, which supports the viscera and contributes to continence, and a more superficial layer which helps support abdominal pressure and influences sexual function.
History and Protocol of Kegel Exercises
Invented in 1948 by the American anatomist Karl Kegel, these exercises have evolved thanks to anatomophysiological advances. The current protocol alternates between contractions and relaxations of the pelvic floor, adjustable in intensity and duration to maximize effectiveness. This protocol will be considered in different positions.
Instruction and Practice of Kegel Exercises
It is essential to perform contraction and relaxation movements correctly to avoid worsening symptoms. The instructions combine anatomical and physiological elements to guide the user, such as contracting the anus to hold in gas or squeezing your vagina, or stopping a urination stream. (note that this last instruction is intended to achieve muscular contraction; it is not recommended to stop the urination jet during urination as this risks causing urinary infections). The exercises are diversified between long contractions of low intensity (contract 6 s rest 12 s) and rapid contractions of high intensity (contraction of 2 s and rest of 4 s), always followed by periods of double rest unless you want to work in endurance, in this case we will ask for a simple rest. We can suggest starting these exercises on the back with legs folded, then we will move into the position of a serving knight, on all fours, then sitting cross-legged and finally standing. Breathing should be free and not forced. These exercises will allow a better awareness of this region, improve perineal strength by achieving perineal locking during exercise to avoid urinary leakage during effort (rapid contractions) but also to improve perineal competence in order to trigger a reflex that will calm the overactive bladder during emergencies. Like any muscle, daily training is important, you must perform the exercises regularly for 10 minutes every day.
Integration of Exercises into Daily Life
To facilitate regularity of exercises, they can be integrated into daily activities, such as when opening a door or during household chores. Using connected biofeedback probes can also help maintain motivation. (be careful to prefer a probe with two sensors rather than just one).
The Perineum in Men
And do men have a perineum? Yes, men have a perineum, but given that they do not have the same female anatomy, nor the same functions (pregnancy, childbirth, etc.) Men do not have the same urinary leakage problems, they will encounter this type of problem. with prostate adenoma and the resulting surgeries. However, for the quality of the erection it is not useless to have a good perineum! By integrating these exercises into a daily program, men and women can significantly improve their urinary control and well-being, without forgetting the palliative solution of Smoon panties!
