Some problems after doing Kegels

**HUZ** · 01-31-2017

Hello all,

I've recently started doing Kegels, following the routine suggested here. Yesterday was my second exercise day (I do it every other day), and since then I've been feeling somewhat sore and haven't been able to get an erection. I'm not super concerned, because I interpret this as being similar to general muscle weakness after any workout. Would it be a good idea to continue doing Kegels with a day of rest (regardless of whether the soreness/weakness goes away)? Or should I wait until all of my soreness is gone, and I can get and maintain a full erection again before I continue?

Thanks for the help!

**Lennyd** · 01-31-2017

I have been working out with free weights for 35 years plus. Started Keagle's about 56 months ago started doing them every day through an app it was the only discipline way I could keep it up but been a little sore from them but not much kind of ignored it just figured it to be generalized muscle soreness like your dad just continue on I do my lease five or six days a week 10 minutes or more a day

**Lennyd** · 01-31-2017

Originally Posted by Lennyd

I have been working out with free weights for 35 years plus. Started Keagle's about 5-6 months ago started doing them every day through an app it was the only discipline way I could keep it up but been a little sore from them but not much,kind of ignored it just figured it to be generalized muscle soreness like you did. just continue on I do mine five or six days a week 10 minutes or more a day

And have definitely noticed a difference with stronger erections

**HansTwilight** · 01-31-2017

Good link, but not good enough. This is the principle problem, much emphasis on kegels, little emphasis on reverse kegels-they are mandatory. Isolating reverse kegels is very important. I recommend a routine as such:
warmup
5 erect kegels (5 sec holds)
5 reverse kegels (do as many reverse kegels as you do kegels)
edging (start and stops while keeping your PF entirely relaxed)
warmdown
Increase your erect kegels by 1 each week then eventually each session as long as there is no soreness. Once you hit 50, start over but do towel raises. Remember- less is more.
You also need to be doing hindi squats as well, 5-15 minutes and reverse kegel throughout. That is the key to resolving Pre E aside from psychological issues. Look at the link in my signature to see what happens when you over kegel, don't do it. All the info you need is there as well, it's a long read but reading is how you cure things. If there is any soreness, you are over training. Again, no one tells people that though.

**HansTwilight** · 01-31-2017

Originally Posted by Lennyd

I have been working out with free weights for 35 years plus. Started Keagle's about 56 months ago started doing them every day through an app it was the only discipline way I could keep it up but been a little sore from them but not much kind of ignored it just figured it to be generalized muscle soreness like your dad just continue on I do my lease five or six days a week 10 minutes or more a day

PF muscles soreness = overtraining. Don't compare this to weight training.

**HUZ** · 02-01-2017

Thanks for your kind suggestions, BigBob! I really appreciate your help. I'm a beginner to all of this, so I'm sure you won't mind if I asked you some questions (forgive me if they seem ignorant):

1. I was under the impression that reverse kegels is a more "advanced" exercise, to be done once one has learned to isolate the pelvic muscles appropriately. But do you suggest I should get started on both (regular and reverse kegels) simultaneously?

2. The site I referenced suggested I start with flaccid kegels first. Is there a benefit to starting with erect kegels instead (as you suggest)?

3. Could you give me some material on the stages of your suggested routine? Especially warmup/warmdown, hindi squats, reverse kegels and edging (I know the basics of some of them, but want to know more so my form is perfect).

4. Right now my pelvic muscles are sore, although I still get erections. Should I cease all exercise until I recover completely?

Feel free to suggest reading material as answers to these questions. I'll be reading the link in your signature in the meantime. Thanks again for all your help!

**Big Al** · 02-01-2017

The pelvic floor muscles are easy to overtrain/strain and difficult to heal due to their ubiquitous use in many different bodily functions.

How hard are you contracting when you perform your kegels? You can start with Erect Kegels but your contractions should be only as hard as is needed to accomplish the reps- at least until you develop a solid foundation to work up from.

**HansTwilight** · 02-01-2017

Originally Posted by HUZ

Thanks for your kind suggestions, BigBob! I really appreciate your help. I'm a beginner to all of this, so I'm sure you won't mind if I asked you some questions (forgive me if they seem ignorant):

1. I was under the impression that reverse kegels is a more "advanced" exercise, to be done once one has learned to isolate the pelvic muscles appropriately. But do you suggest I should get started on both (regular and reverse kegels) simultaneously?

2. The site I referenced suggested I start with flaccid kegels first. Is there a benefit to starting with erect kegels instead (as you suggest)?

3. Could you give me some material on the stages of your suggested routine? Especially warmup/warmdown, hindi squats, reverse kegels and edging (I know the basics of some of them, but want to know more so my form is perfect).

4. Right now my pelvic muscles are sore, although I still get erections. Should I cease all exercise until I recover completely?

Feel free to suggest reading material as answers to these questions. I'll be reading the link in your signature in the meantime. Thanks again for all your help!

Your ignorance is understandable, it comes before knowledge.
1. It helps to find the muscles first, but this can easily be done through urination.
2. IMO no. It isn't necessarily bad to do flaccid kegels, it's just unhelpful for the EQ benefit they give.
3. Do everything in the order I've shown. hindis are detached from the routine I posted but should be done either during the warm down or shortly after.
4. erection have little bearing on pf muscle soreness. Yes (couple days maybe)