Kegels for dribbling and leaks
The pelvic floor closes the urethra. Training it is what physical therapists commonly recommend for dribble after urinating and for leaks when you cough or strain.
What the evidence says
After prostate surgery the evidence is less clear than often claimed. The 2015 and 2023 Cochrane reviews conclude that the benefit of pelvic floor training remains uncertain and that symptoms tend to improve over time. That is why it is worth doing with your care team's guidance.
Source: Cochrane
Where to start
- Find the muscle and build the base with long holds and quick flicks.
- Learn the Knack: contract right before you cough, sneeze or stand up.
- For urgency, practice urge control when you are not in a hurry.
- For dribble after urinating: once you finish, do one firm contraction and hold it for a few seconds.
Exercises in this guide
Find the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenLong hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
OpenQuick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
OpenThe Knack
This takes training into real life: contract just before the effort that causes a leak. Physical therapists call it the Knack.
OpenUrge control
When urgency hits, rushing to the bathroom makes it worse. This routine pairs quick flicks with slow breathing so the feeling settles.
OpenWhen to see a professional
Blood in your urine, fever, pain or being unable to urinate need a doctor today. If you had prostate surgery, follow your surgeon's instructions on when to start.
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