Why You’re Still Leaking Even Though You’re Doing Kegels

You’re doing your Kegels. Every day. Maybe even on red lights or during your workouts. But somehow… you’re still leaking. Whether it’s a sneeze, a jump, or a heavy lift, that tiny leak feels frustrating and defeating. You’re not alone, and more importantly - you’re not broken. The truth? Kegels aren’t always the answer, and here’s why.

What Are Kegels, Really?

Kegel exercises are voluntary contractions of the pelvic floor muscles, aimed at improving strength and control. While they can be effective for certain types of urinary incontinence, they’re not a one-size-fits-all solution.

According to a 2018 Cochrane review, pelvic floor muscle training (PFMT) can significantly improve symptoms of stress urinary incontinence - but only when done correctly and tailored to the individual (Dumoulin et al., 2018).

Why Kegels May Not Be Working for You

1. You're Not Actually Engaging the Right Muscles: Research shows that over 30% of women perform Kegels incorrectly when unsupervised (Bump et al., 1991). Some bear down instead of lifting, while others recruit their glutes or inner thighs instead of the pelvic floor.

2. You Might Be Overactive, Not Weak: Not all pelvic floors are weak. In fact, many active women have hypertonic or overly tense pelvic floor muscles. In these cases, adding Kegels can worsen symptoms like leaking, pelvic pain, and constipation.

   ✅ A study in the International Urogynecology Journal (Ashton-Miller & DeLancey, 2007) emphasized the importance of coordination and timing, not just strength, in pelvic floor muscle function.

3. You Haven’t Been Assessed by a Pelvic Floor Therapist: Without a proper assessment, you’re guessing. Is your pelvic floor weak? Overactive? Uncoordinated? A pelvic health PT uses internal and external exams to determine the exact cause of your symptoms - and builds a plan just for you.

4. Leaking Can Be a Pressure Problem, Not a Muscle Problem: Incontinence often involves poor pressure management - think breath holding, poor posture, or abdominal bracing. If your core and diaphragm aren’t in sync with your pelvic floor, leaks can happen despite strength.

   ✅ The “core canister” model (Hodges et al., 2007) describes how the diaphragm, abdominal muscles, and pelvic floor must work together to regulate pressure. Dysfunction in one area can lead to symptoms elsewhere.

   
   

What You Can Do Instead

• Get Assessed by a Pelvic Health PT: Personalized care is the gold standard. At Anatomie Pelvic Health, we offer 1:1 evaluations that look at your unique body, goals, and lifestyle.

• Incorporate Breath and Movement: Learning to connect your breath with pelvic floor movement is key. Try exhaling during effort and allowing your pelvic floor to coordinate, not just contract.

• Stop Doing Random Kegels: If you haven’t seen results, stop guessing. It’s time for a smarter, not harder, approach.

  
  

You Deserve Better Than “Just Deal With It”

Leaking doesn’t mean you’re weak. It means your body is asking for support, education, and maybe a different strategy. Kegels aren’t bad - they’re just not always the answer.