Why Men Shouldn’t Automatically Do Kegels
If you’re a man dealing with pelvic pain, urinary issues, or sexual dysfunction, there’s a good chance someone told you to “just do Kegels.”
And if you tried them and felt worse… you’re not alone.
Despite how commonly they’re recommended, Kegels are often the wrong exercise for men, especially when symptoms involve pain, tension, or difficulty relaxing.
The Big Misconception: Pelvic Floor Problems Mean Weak Muscles
Most people assume pelvic floor dysfunction equals weakness.
But in men, that’s often not true.
Many men actually have a pelvic floor that is:
Too tight
Overactive
Constantly clenched without realizing it
This happens from stress, long hours of sitting, bracing the core, heavy lifting, anxiety, or chronic pain. Over time, the muscles lose the ability to relax.
If a muscle is already tight, strengthening it more doesn’t help — it makes the problem worse.
Why Kegels Can Increase Pelvic Pain
Kegels are repeated pelvic floor contractions. If your muscles are already gripping all day, Kegels can:
Increase perineal or rectal pain
Worsen penile, testicular, or groin pain
Increase burning or discomfort with urination
Trigger pain after ejaculation
Create a constant feeling of pressure or tightness
Many men come to pelvic floor therapy because their symptoms started or escalated after doing Kegels.
Urinary Issues Are Often About Relaxation, Not Strength
Kegels are commonly prescribed for:
Urinary urgency
Frequency
Hesitancy
Incomplete emptying
But to pee, the pelvic floor must relax, not contract.
When the pelvic floor is overactive, men may notice:
Trouble starting the urine stream
Stop-and-start flow
Dribbling after urination
Feeling like the bladder never fully empties
Doing more Kegels teaches the muscles to squeeze harder — not to let go when they need to.
More Kegels Don’t Automatically Fix Erectile Dysfunction
Yes, pelvic floor strength matters for erections.
But too much tension can interfere with blood flow and nerve signaling.
An overactive pelvic floor can:
Compress nerves involved in arousal
Restrict blood flow to the penis
Increase pain during erections
Worsen anxiety-related erectile issues
In many cases, learning how to relax and coordinate the pelvic floor improves erections more than strengthening ever could.
Kegels Ignore the Nervous System
Your pelvic floor doesn’t work in isolation — it’s closely tied to your nervous system.
Chronic stress keeps your body in fight-or-flight mode, which automatically increases muscle tension. Shallow breathing, clenching, and guarding become unconscious habits.
Adding Kegels on top of this:
Reinforces tension
Keeps the system “on”
Delays true healing
Until the nervous system calms down, strengthening rarely helps.
What Most Men Actually Need First
For many men, the first step is not strengthening — it’s learning how to let go.
Pelvic floor physical therapy often focuses on:
Pelvic floor relaxation and lengthening
Breathing mechanics
Posture and pressure management
Hip and core coordination
Manual therapy
Nervous system regulation
Once the muscles can fully relax and coordinate, strengthening may be added — if it’s truly needed.
When Kegels Might Be Appropriate
Kegels aren’t bad exercises — they’re just overprescribed.
They may be helpful if a man:
Has true pelvic floor weakness
Is post-prostate surgery and properly evaluated
Can fully relax the pelvic floor without pain
Has no issues with tension, urgency, or voiding
The key is assessment, not guessing.
Bottom Line
Pelvic floor health is not about squeezing harder.
For many men, symptoms improve when they stop forcing strength and start restoring relaxation, coordination, and nervous system balance.
If Kegels made your symptoms worse, that’s not a failure — it’s a clue that your body needs a different approach. Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at receptionmadison@pelvichealthnj.com.