Do Kegels Help With Incontinence?
You’ve Been Told to Do Kegels, But Do They Actually Work?
If you’ve ever leaked a little when you cough, sneeze, run, or feel a sudden urge to go, chances are someone has told you: “Just do your Kegels.”
It’s one of the most common pieces of advice out there. But if you’ve been doing them and not seeing results (or maybe even feeling worse) you’re not alone.
So let’s talk about it.
What Are Kegels, Really?
Kegels are exercises that involve lifting and contracting the pelvic floor muscles, the group of muscles that support your bladder, uterus (or prostate), and rectum.
When they’re working well, these muscles help:
Control bladder and bowel function
Support your core
Respond to pressure (like coughing, lifting, or running)
Sounds simple, right?
But here’s where things get more nuanced…
So… Do Kegels Help With Incontinence?
Sometimes, but not always. And it’s never the full story.
When Kegels Can Help (Like Stress Incontinence)
Kegels are often helpful if you’re experiencing:
Leaking when you cough, sneeze, laugh, or exercise
Postpartum pelvic floor weakness
Reduced support after surgery
In these cases, building strength in the pelvic floor can improve control and reduce leakage. However, even in these cases, Kegels are never the only thing needed for lasting relief since the pelvic floor doesn’t function in isolation. (see more below on this)
When Kegels Might Be Making Things Worse
Here’s the part most people aren’t told:
Kegels aren’t always the right solution and in some cases, they can actually make symptoms worse.
This can happen if you’re dealing with:
Strong, sudden urgency to go (urge incontinence)
A pelvic floor that’s already tight or overactive (can be true even in the cases of leaking when you cough, sneeze, jump and run)
Difficulty fully emptying your bladder
Pelvic pain or discomfort
If your pelvic floor doesn’t know how to relax and coordinate, adding more contractions can increase tension and worsen symptoms.
If It’s Not Just Weakness… What’s Actually Causing the Leaks?
Incontinence isn’t always about strength and it’s often about timing, coordination, and pressure management.
Your pelvic floor doesn’t work in isolation. It’s part of a system that includes:
Your diaphragm (breathing muscle)
Your deep core
Your hips and posture
If any part of that system isn’t working well, your pelvic floor can’t do its job effectively, no matter how many Kegels you do.
Why Doing Kegels on Your Own Can Backfire
Many people:
Aren’t sure if they’re doing Kegels correctly
Overdo them (more isn’t always better)
Compensate with other muscles like the glutes or abs
Hold their breath without realizing it
Or… they’re strengthening a muscle that actually needs to learn how to let go.
This is why a personalized pelvic floor assessment can make such a big difference.
What Actually Helps Incontinence (It’s More Than Kegels)
At Root To Rise Physical Therapy & Pelvic Health in Scarborough, Maine, we take a whole-body, individualized approach to treating bladder leaks.
Here’s what that often includes:
Learning How to Coordinate Your Pelvic Floor
It’s not just about squeezing, it’s about:
Contracting and relaxing
Timing your pelvic floor with movement
Responding to pressure changes (like lifting or running)
Breath, Core, and Pelvic Floor Connection
Your pelvic floor works closely with your breath. If your breathing is shallow or disconnected, your pelvic floor can’t function optimally.
We help you reconnect:
Diaphragm
Deep core
Pelvic floor
So they work together, not against each other.
Movement, Strength, and Everyday Habits
We also look at:
How you move during exercise and daily life
Bladder habits and fluid intake
Posture and alignment
Strength and mobility of your hips and core
Because sometimes the issue isn’t just your pelvic floor, it’s how your whole body is supporting you.
Pelvic Floor Physical Therapy in Scarborough, Maine: How We Can Help
If you’re in Scarborough, Maine or the Greater Portland area, pelvic floor physical therapy can help you get to the root of what’s actually going on.
At Root To Rise, we combine:
Pelvic floor therapy
Breathwork
Movement and strength training
Hands-on care and education
Our goal isn’t just to reduce symptoms, it’s to help you feel confident, strong, and supported in your body again.
When Is It Time to See a Pelvic Floor Physical Therapist?
You don’t have to keep guessing or managing this on your own.
It may be time to seek support if you’re experiencing:
Leaking with exercise or everyday activities
Frequent urgency or bathroom trips
Postpartum symptoms that haven’t resolved
Pelvic pressure, heaviness, or discomfort
Get Support for Incontinence in Southern Maine
If you’ve been doing Kegels and not seeing results, it’s not that you’ve failed, it’s that your body likely needs a different approach.
At Root To Rise Physical Therapy & Pelvic Health, we’re here to help you:
Understand your body
Address the root cause of your symptoms
Get back to the activities you love without fear of leaking
Common Questions About Kegels and Incontinence (FAQ)
Can Kegels actually make incontinence worse?
Yes! if your pelvic floor is already tight or not coordinating well, Kegels can increase tension and worsen symptoms.
How do I know if I’m doing Kegels the right way?
Many people aren’t sure. A pelvic floor physical therapist can assess your technique and help you learn proper coordination. (And provide you with next steps towards addressing the root cause of your symptoms reaching your goals.
Is pelvic floor physical therapy better than doing Kegels on my own?
YES. Physical therapy provides a personalized approach based on your specific needs , not just generalized strengthening. You can avoid the risk of increasing your symptoms with kegels and get on the right path to your recovery right away.