The Complete Guide to Kegel Trainers and Pelvic Floor Health

A Guide to Choosing Kegel Trainers

Pelvic floor health is an important aspect of overall well-being, but it's often overlooked until problems arise. Whether you're experiencing symptoms of pelvic floor weakness or are simply proactive about your health, Kegel trainers can offer an effective way to strengthen these vital muscles. This guide explains pelvic floor weakness, why it happens, and how to choose the right Kegel trainer for your needs.

Understanding Pelvic Floor Weakness

Pelvic floor weakness is more common than many people realise. It's estimated that 1 in 3 people assigned female at birth will experience a pelvic floor disorder at some point in their lives. At the same time, those assigned male at birth can also face issues, particularly following prostate surgery or due to chronic strain.  

Pelvic floor muscles can weaken due to:

• Pregnancy and childbirth
• Ageing
• Surgery (e.g., prostate or hysterectomy)
• Chronic coughing
• Heavy lifting
• Obesity
• Straining during bowel movements

Signs of a weakened pelvic floor can vary but may include:

• Urinary incontinence
• A frequent, urgent need to urinate
• Difficulty emptying the bladder or bowels
• Pelvic pressure or heaviness
• Lower back pain
• Pain during sexual activity

What Are Kegel Trainers?

Kegel trainers are devices designed to help individuals perform pelvic floor exercises more effectively. They provide guidance, resistance, or feedback to help ensure exercises are done correctly and consistently.

Types of Kegel Trainers

There are several types of Kegel trainers available:

Manual Kegel Balls (Weighted Trainers)

These are small, often silicone balls that you insert into the vagina. The pelvic muscles naturally contract to keep them in place, providing a workout. They're inexpensive and widely available, but offer no feedback.
Best for:  Beginners who are physically able to sense and isolate pelvic floor muscles.

Smart Kegel Trainers

These combine weighted devices with smart tech to guide you through exercises, track progress, and even offer gamified workouts via apps.
Best for: Tech-savvy users or those who want motivation through data and visuals.

Biofeedback Devices

These trainers often have sensors and connect to a smartphone app. They provide real-time feedback on muscle contractions, helping you understand how well you're performing the exercises.
Best for: Those who need guidance or want to track their progress.

Electronic Muscle Stimulators (EMS)

EMS devices use gentle electrical pulses to stimulate the pelvic floor muscles. They're especially helpful for people who struggle to contract their muscles voluntarily.
Best for:  Individuals with significant weakness or post-surgery recovery.

How to Choose the Right Kegel Trainer

Consider the following when choosing a Kegel trainer:

• Level of pelvic floor strength: Electronic trainers or biofeedback devices may provide essential guidance if you're starting with weak muscles or can't activate or engage your pelvic floor muscle.
• Comfort and fit:  Look for a device made with body-safe, medical-grade materials like silicone. Size and shape vary, so choosing one that feels comfortable is important.
• Ease of use:  Manual devices are simple but require more self-discipline. Smart trainers often offer guided routines that make daily training easier.
• Whether you need biofeedback or not:  If you're unsure whether you're contracting the right muscles, a biofeedback trainer can show you what's happening in real time, helping you refine your technique.
• Budget:  Manual Kegel balls are the most affordable, while smart trainers and EMS devices tend to be more expensive but often come with helpful features and apps.
• Medical history or conditions:  Always consult a pelvic health professional if you have conditions like pelvic organ prolapse, have had pelvic surgery, or experience pain - a tailored recommendation may be safer and more effective.

When to Seek Medical Advice

While Kegel exercises can be beneficial, it's important to seek medical advice if:

• You're unsure whether you're doing the exercises correctly
• You experience pain or discomfort during use
• Symptoms worsen or don't improve after consistent training
• You have a pelvic organ prolapse diagnosis

A physiotherapist specialising in pelvic health can provide an assessment and recommend the most appropriate course of action, including whether a trainer is suitable.

Pelvic floor health is essential for bladder, bowel, and sexual function and Kegel trainers can be a valuable tool in maintaining or restoring strength. With the right information and approach, anyone can take proactive steps towards improving their pelvic health.

Read more on How to strengthen a Weak Pelvic Floor. 

References

• NHS – Pelvic floor exercises: https://www.nhs.uk/common-health-questions/womens-health/what-are-pelvic-floor-exercises/
• National Institute for Health and Care Excellence (NICE): https://www.nice.org.uk/guidance/ng123
• Chartered Society of Physiotherapy – Pelvic Health: https://www.csp.org.uk/public-patient/healthy-living/women/pelvic-floor-muscles
• Continence Foundation UK: https://www.continence.org.uk
• Pelvic Obstetric and Gynaecological Physiotherapy (POGP): https://thepogp.co.uk