Hi everyone! I am 26 years old and I recently developed this mythical problem called Hard Flaccid.
I am a medical doctor. I finished medical school a few months ago, and I am currently applying for Obstetrics-Gynecology.
I have been practicing PE, intermittently, for the past 4-5 years. Basically, only manual stretches (I am satisfied with my girth), but, like many others, I think my injury was caused by Edging and excessive Kegeling (Front and Back), which I have been practicing for over 10 years, for stamina training and erection quality. And without knowing the extreme importance of Reverse Kegeling, for pelvic floor health. Every time I have sex, I also do kegels, in order to last 60-90 minutes of penetration. I know, I know... maybe it's a little too much... But my girlfriend and I have always liked long love sessions
Almost 2 months ago, while I was having sex with my girlfriend, I started to lose my erection suddenly, after performing an intense Kegel, during a sex position that placed my penis at a downward angle (so, I did a “very weighted Front Kegel”). I thought I might have torn a muscle or ligament, and we stopped at that moment. The next day, I woke up with a hyper contracted and cold penis. As it didn’t seem to be a penile fracture, nor did I have any skin lesions, hemorrhages or bruises, I decided to simply rest. Because I thought that any fellow urologist would tell me to simply do the same - to rest.
After two weeks of online research, I discovered my diagnosis - Hard Flaccid/CPPS. However, I only have/had symptoms related to the anterior/superficial pelvic floor (Ischiocavernosus and Bulbocavernosus Muscles). I don't have severe pelvic pain, difficulty passing stools or other posterior/deep pelvic floor (Levator Ani muscle and External Anal Sphincter) symptoms. But I have/had:
- Sudden Erectile Dysfunction (9-10/10 to 3-4/10) - My erections were very ugly at the beginning of Hard Flaccid. I could only get 30-40% of my normal erection, and the erection would go down quickly and completely (5 seconds) if I stopped manual stimulation.
- Sudden Premature Ejaculation (90min to 2-3min)
- Hyper contracted penis (Hard Flaccid). Which improves sitting, lying down, with Reverse Kegels and with heat; and worsens standing, with physical activity, with Kegels and with Involuntary Kegels
- Cold and soft glans (sometimes scrotum and penis too)
- Mild urinary retention
- Loss of morning and spontaneous erections
- Two bumps (ridges, ribs) on the left side of the shaft
- Loss of 0.5inches in BPEL (The decrease in the length or girth of your penis is not permanent! You will get them back when you are healed.)
- Slight bend of the penis to the left, from the base of the shaft. (IC injury/contracture)
- Slight downward curvature of the penis, from the middle of the penis (BC injury/contracture)
- Slight twist of the entire shaft, clockwise (IC injury/contracture)
- Mild pain in the left groin (IC injury/contracture) when I deviate the penis to the right side. Sometimes, the pain radiates to the left pelvic floor when I am sitting.
- Mild pain along the penis, with tight clothing.
- Diarrhea during the first 5-6 days of Hard Flaccid - due to the hyperactivation of the Sympathetic Nervous System, which increases intestinal transit. And not because I had a muscle strain in the posterior pelvic floor.
The next day, I visited the Urology Department at my hospital. I was observed by 4 urologists. As expected, none of them had ever heard of Hard Flaccid… After explaining the whole story, situation and symptoms, I was medicated with:
- Ibuprofen (anti-inflammatory), for 7 days
- Cyclobenzaprine (muscle relaxant), for 30 days
- Tamsulosin (alpha blocker, to decrease all sympathetic nervous activity, stressful or non-stressful, to the pelvic floor), for 30 days
- Total sexual abstinence (masturbation and sex), for 30 days, which I was already doing for 2 weeks.
After these 30 days, I will have an appointment with one of the best Andrologist in my country, which will be on August 27
So, after 3 weeks, I have been doing a lot of research (books, websites, forums)... And, according to my symptoms, I am almost sure that I had/have a strain of the Left IC Muscle (and maybe the Left and/or Right BC), which is, consequently, contracting the anterior/superficial pelvic floor and, consequently, contracting the penile smooth muscle, inside the corpora cavernosa (giving rise to the Hard Flaccid and the shortening of the penis, while it is erect) and, consequently, compressing the branches of Pudendal Nerve, Dorsal Nerve and Pudendal Arteries, giving rise to all the other symptoms. And that's why REVERSE KEGELS (Front and/or Back) are so important for the progressive relief of all symptoms.
- Ibuprofen, Cyclobenzaprine, Tamsulosin
- Extraordinary healthy eating (Proteins, vegetables and fruits. Very important in the recovery of any injury) and supplementation (Ginkgo Biloba, Ginseng, L-Arginine, Fish Oils, Vitamins E, D, C, B complex and Zinc)
- Lots of REVERSE KEGELS/Front Reverse Kegels, throughout the day.
---- CONFUSION WITH REVERSE KEGELS
---- Reverse kegel for newbie (yes, that's me)
---- Difficult rk from pf tightness
---- Reverse Kegel Breathing (Meditative Reverse Kegels)
---- Mechanism of reverse kegel
---- Diaphragmatic breathing vs front and back reverse kegels and when to do them
- Very light and Soft Squeezes (“massages” with the hand and 5 fingers, opening and closing the hand, with low pressure, all around the shaft of the penis), while Reverse Kegeling, to help relax tissues, throughout the day. It is NOT pulling the penis. It's just "PALPATION" of the penis (with all your hand and 5 fingers) all around the shaft of the penis, while Reverse Kegeling. I do them while I'm sitting. I really like this one. Immediate relief. And I think it is the best way (and the safest way!) to undo Trigger Points ("bumps", "ridges", "cord") that are along the penis (in the insertions of the IC muscle, along the shaft of the penis). - Don't do Jelqs or direct penile stretches! You will make the injury worse!
- Hindi Squats (Deep Squat Hold), Belly Breath Combos, and Reclining Bound Angle, along with Reverse Kegels, throughout the day.
- External massages, on the anterior/superficial pelvic floor (Trigger Point Massage) - I just do massages with my hands, in a circular motion, with medium-high pressure and only externally. And always lying on the bed, legs spread, and covered by the blankets (so that the HEAT helps to relax the tissues and muscles). I think that sitting your body weight on a tennis ball may be a little too much pressure on tissues that may still be injured. Internal massages (TheraWand or fingers inside your anus) can be beneficial if you have a contracture in the posterior/deep pelvic floor - Levator Ani muscle (Pubococcygeus and Iliococcygeus) - most commonly in typical CPPS. If your injury is only in the IC or BC muscle, I think that internal massage will have no more benefits than external massage. Because the IC and BC muscles are very anterior and superficial muscles.
---- Trigger Point explained with animation
- One hour of MUSCLE STRETCHING (flexibility training) every other day – Pelvic Floor, Hamstrings, Psoas, Piriformis, Quadriceps, Adductors and Abs. (All along with Reverse Kegeling and Belly Breaths). Again, hardmode - Static, Dynamic and Weighted Stretching. I'm literally training to do the front and side splits. What specific stretches? It doesn't matter, it's not important. Just search for stretches for those muscles, and add weight when you can. Examples: Jefferson Curls, Weighted Butterfly, Pigeon Pose, Double Quad Stretch, Wall Straddle with ankle weights, Wall Figure-4 Stretch, Band assisted Hip Flexor Stretch, etc...
- Fix your posture. I don't have posture problems, but this is very important too. Hard Flaccid is closely associated with Anterior Pelvic Tilt. Sit with good posture. Walk with good posture - How To Walk Correctly. Flexibility training will help a lot in this part as well. Another exercise I love for posture is Hanging from a pull-up bar (Dead Hang), during 20-30 seconds, several times a day.
- Wear loose boxers and avoid tight pants. To let the penis hang freely.
- HEAT. Heat relaxes muscles and dilates arteries, increasing blood flow and, consequently, relieving symptoms. I wear shorts, under my pants, during the day. When I get home, I wrap my lower body in a blanket and I use a hot rice sock sometimes.
- I place a big and soft pillow under my buttocks, when I am sitting in my chair. Because a hard surface impairs healing.
- Sleep. A lot. Very important in the recovery of any injury.
- I am a very active person (weighted calisthenics, running), but I stopped this type of physical activity since the day of the injury (to avoid more tension and Involuntary Kegels). However, I am doing some bodyweight Squats and Hip Thrusts (along with Reverse Kegels) before stretching, mainly as muscle warm-up, but also for not to lose posterior chain strength and posture. If you are a sedentary person, Gluteal, Abs and overall Posterior Chain strength is also important (mostly to correct the increased pelvic floor tension created by the Anterior Pelvic Tilt). This did NOT apply to me. I have trained Legs and Abs all my life (throughout my life, I practiced swimming, sprinting, long jump, volleyball, gymnastics, triathlon and marathon), and I have been training weighted calisthenics, with a Pull/Push/Legs&Abs split, for over 5 years, with exercises for all the muscles in the body. My abs and glutes are well developed. My FFMI is 24.2. So, I don't have weak muscles. I just have a lack of overall flexibility (I practiced gymnastics for some years, but I have never been a big lover of flexibility... Now, I am...) and I had an injury that caused a contracture in the pelvic floor. Conclusion: Muscle imbalance and posture problems were NOT the cause of my Hard Flaccid. But maybe you should bet on them a little, along with flexibility training, if you think it might be beneficial for you. They seem to be beneficial for some patients, especially chronic cases of several years. Train glutes and abs always doing Reverse Kegels. Avoid Involuntary Kegels as much as possible while doing the exercises. Therefore, don't do sets until muscle failure, and don't add extra weight. Do only bodyweight exercises.
---- My favorite glutes exercises: Hip Thrusts, Full Squats, Quadruped Hip Extension
---- My favorite abs exercises: Full Hanging Knee Raises, Exercise Ball crunches, Bicycle Crunches (Air Bike)
- No masturbation, no sex, NO PORN. And no pictures, no Instagram girls, nothing. Just hugs and kisses from the girlfriend. (Alright… We make love, but only with my hands and mouth. I don't let her touch my penis... ). I was in this hardmode for 6 weeks. After 6 weeks of rest and pure flexibility, I have been doing very light Edging - 5-10 minutes of light grip, very soft touches, with some erect IC KEGELS (Front Kegels) + REVERSE KEGELS - every other day, to give a little physiotherapeutic stimulation to the tissues. But WITHOUT EJACULATION. To avoid the Involuntary Kegels associated with orgasm (which may worsen the muscle strain and worsen the pelvic floor contracture), to keep my libido high and to increase the likelihood of spontaneous erections. This is my physiotherapy strength routine. Something like 95% flexibility (Reverse Kegels) and 5% strength (IC Kegels). I love doing Reverse Kegels during erections - Erect Reverse Kegels. The stretch I feel in the IC is very good. Right after Edging, I let the erection come down (always while doing Reverse Kegels) and I do Hindi Squat for 15-20 min. This is my strength routine. Just this.
- ABSOLUTELY NO STRESS OR ANXIETY (!!!). I have always been a very calm and peaceful person, in all situations of my life. But, after reading that Hard Flaccid was highly influenced by stress and anxiety, I am now completely in a “ZEN state with the Universe”. Buddhist monk style. Not only to avoid any nerve discharge from the Sympathetic Nervous System to the pelvic floor (and, consequently, Involuntary Kegeling, which prolongs the contraction of the pelvic floor muscles, which worsens the compression of nerves and arteries), but also to prevent the rise of Cortisol and Adrenaline and, consequently, the drop in Testosterone levels. And (as many of you claim) this is absolutely essential. I was a little stressed during the first week (before I knew the real diagnosis) and my penis was terrible... Hard Flaccid like a rock, almost impossible to have an erection, and a loss of 1.5inches in BPFL. After knowing that I really have to relax completely, I immediately felt the first improvements in 3-4 days.
Important readings:
- The HANS Protocol (HansTwilight)
- Hard Flacid treatment (Pegasus)
- Tensed PF explained (TeoDeles)
I am very convinced that I did a muscle strain, at least, of the Left IC. Especially because of the left curvature and left twist.
So... after almost 2 months, I have improved a lot!
- Now, I only have hard flaccid if I'm standing. A few times, I don't even have it standing. It happens when I get up after doing Reverse Kegels for a few minutes (or sitting for a while in a more comfortable position) and continue to do Reverse Kegeling while I'm standing. This was impossible 1 month ago.
- The morning erections are progressively coming back
- 3 days ago, I've managed to have a 8-9/10 erection during the mini Edging sessions.
- However, I still have a slight bend to the left and the clockwise twist, during erection (I no longer have the downward curve), and I lost about 0.5 inches in BPEL…
Thanks a lot for reading my story
Best regards to the entire PEGym community
And thank you very much, for saving me during the past 2 months
Update -18 weeks after injury:
- I am completely healed.
- Not only did I regain my entire penis length, I also gained 0.1 inches in penis girth (just with the above treatment).
- My erections are 10/10
- My stamina time skyrocketed. I am getting Delayed Ejaculation...
Thank you PEGym, and thank you very much to all of you, who accompanied me on this journey, and who contributed to my learning, as a patient, as a doctor and as a person.
And, for all those who are still fighting, please don't give up. Because I am wholeheartedly wishing to see your "100% healed" posts in the very near future
UPDATES:
post 21 - Train to do the splits
post 23 - Stress management
post 26 - 8 weeks after injury
post 29 - Reverse Kegels ALL day
post 63 - First sexual intercourse
post 66 - Hard Flaccid & Stretching
post 69 - First ejaculation
post 75 - This is not untreatable!
post 94 - Stress? Please read this
post 117 - PIED - Porn-Induced Erectile Dysfunction
post 119 - My thread's rules. Please read
post 123 - The difference between Reverse Kegels, Hindi Squats and Muscle Stretches
post 127, 131, 132 - DickerSchwanz came to help
post 141 - Twist and Sagging Balls
post 147 - Zeroo, Alternative Medicine, Posture correction, Spasms
post 148 - DMSO
post 152 - Reverse Kegels Overtraining
post 154 - IC tension while standing. IC tension during bowel movements.
post 163 - Troublehshooter's Stretch
post 166 - 15 weeks after injury. 99% healed
post 177 - Go see a urologist!
post 183 - Ribs (ridges, bumps)
post 188 - Prominence of dorsal veins. Penis hanging lower. Reinvent your sex life while resting.
post 195 - Sexual abstinence. My erections evolution. Arteries of the testicle
post 199 - HelpmeHF's story
post 201 - Zeroo's evolution. Advice and tips for the workplace.
post 207 - HansTwilights advice regarding Reverse Kegels
post 210 - Pegasus advice regarding Reverse Kegels
post 212 - Obitoo's work
post 217 - Trigger Points
post 219 - Dry Needling
post 221 - Belly breath combos. Are nocturnal and morning erections bad?...
post 226 - Go see a urologist!
post 228 - Standing tension. A tough CPPS case.
post 230 - Depression and Suicidal thoughts. When to add physiotherapeutic Front Kegels?
post 231, 232, 233 - TKL's quick recovery.
post 236 - Slight low back pain, due to intense Reverse Kegels.
post 241, 243 - Varicoceles
post 247 - Erect Reverse Kegels
post 253 - Whatsthestory's story
post 255 - Importance of social life. Fasting???
post 259 -18 weeks after injury. 100% healed
post 270 - Sprain/Tear of the Suspensory Ligament of the Penis
post 271 - Angion Method. Splits, you naughty girls...
A little more about my curriculum vitae:
- I was a junior professor of anatomy for 3 years, during my academic path.
- My master's thesis, in the last year of medicine, was a systematic review about Porn-Induced Erectile Dysfunction.
- Possibly, in the distant future, I would like to sub-specialize in medical sexology. It's also an area where I am knowledgeable.
- I workout a lot and I have practiced a lot of sports during my life. It's my hobby and mind reliever. I have been studying physical training for over 13 years.
My story:
I am a medical doctor. I finished medical school a few months ago, and I am currently applying for Obstetrics-Gynecology.
I have been practicing PE, intermittently, for the past 4-5 years. Basically, only manual stretches (I am satisfied with my girth), but, like many others, I think my injury was caused by Edging and excessive Kegeling (Front and Back), which I have been practicing for over 10 years, for stamina training and erection quality. And without knowing the extreme importance of Reverse Kegeling, for pelvic floor health. Every time I have sex, I also do kegels, in order to last 60-90 minutes of penetration. I know, I know... maybe it's a little too much... But my girlfriend and I have always liked long love sessions
Almost 2 months ago, while I was having sex with my girlfriend, I started to lose my erection suddenly, after performing an intense Kegel, during a sex position that placed my penis at a downward angle (so, I did a “very weighted Front Kegel”). I thought I might have torn a muscle or ligament, and we stopped at that moment. The next day, I woke up with a hyper contracted and cold penis. As it didn’t seem to be a penile fracture, nor did I have any skin lesions, hemorrhages or bruises, I decided to simply rest. Because I thought that any fellow urologist would tell me to simply do the same - to rest.
After two weeks of online research, I discovered my diagnosis - Hard Flaccid/CPPS. However, I only have/had symptoms related to the anterior/superficial pelvic floor (Ischiocavernosus and Bulbocavernosus Muscles). I don't have severe pelvic pain, difficulty passing stools or other posterior/deep pelvic floor (Levator Ani muscle and External Anal Sphincter) symptoms. But I have/had:
- Sudden Erectile Dysfunction (9-10/10 to 3-4/10) - My erections were very ugly at the beginning of Hard Flaccid. I could only get 30-40% of my normal erection, and the erection would go down quickly and completely (5 seconds) if I stopped manual stimulation.
- Sudden Premature Ejaculation (90min to 2-3min)
- Hyper contracted penis (Hard Flaccid). Which improves sitting, lying down, with Reverse Kegels and with heat; and worsens standing, with physical activity, with Kegels and with Involuntary Kegels
- Cold and soft glans (sometimes scrotum and penis too)
- Mild urinary retention
- Loss of morning and spontaneous erections
- Two bumps (ridges, ribs) on the left side of the shaft
- Loss of 0.5inches in BPEL (The decrease in the length or girth of your penis is not permanent! You will get them back when you are healed.)
- Slight bend of the penis to the left, from the base of the shaft. (IC injury/contracture)
- Slight downward curvature of the penis, from the middle of the penis (BC injury/contracture)
- Slight twist of the entire shaft, clockwise (IC injury/contracture)
- Mild pain in the left groin (IC injury/contracture) when I deviate the penis to the right side. Sometimes, the pain radiates to the left pelvic floor when I am sitting.
- Mild pain along the penis, with tight clothing.
- Diarrhea during the first 5-6 days of Hard Flaccid - due to the hyperactivation of the Sympathetic Nervous System, which increases intestinal transit. And not because I had a muscle strain in the posterior pelvic floor.
The next day, I visited the Urology Department at my hospital. I was observed by 4 urologists. As expected, none of them had ever heard of Hard Flaccid… After explaining the whole story, situation and symptoms, I was medicated with:
- Ibuprofen (anti-inflammatory), for 7 days
- Cyclobenzaprine (muscle relaxant), for 30 days
- Tamsulosin (alpha blocker, to decrease all sympathetic nervous activity, stressful or non-stressful, to the pelvic floor), for 30 days
- Total sexual abstinence (masturbation and sex), for 30 days, which I was already doing for 2 weeks.
After these 30 days, I will have an appointment with one of the best Andrologist in my country, which will be on August 27
So, after 3 weeks, I have been doing a lot of research (books, websites, forums)... And, according to my symptoms, I am almost sure that I had/have a strain of the Left IC Muscle (and maybe the Left and/or Right BC), which is, consequently, contracting the anterior/superficial pelvic floor and, consequently, contracting the penile smooth muscle, inside the corpora cavernosa (giving rise to the Hard Flaccid and the shortening of the penis, while it is erect) and, consequently, compressing the branches of Pudendal Nerve, Dorsal Nerve and Pudendal Arteries, giving rise to all the other symptoms. And that's why REVERSE KEGELS (Front and/or Back) are so important for the progressive relief of all symptoms.
Treatments. What I have done to recover:
- Ibuprofen, Cyclobenzaprine, Tamsulosin
- Extraordinary healthy eating (Proteins, vegetables and fruits. Very important in the recovery of any injury) and supplementation (Ginkgo Biloba, Ginseng, L-Arginine, Fish Oils, Vitamins E, D, C, B complex and Zinc)
- Lots of REVERSE KEGELS/Front Reverse Kegels, throughout the day.
---- CONFUSION WITH REVERSE KEGELS
---- Reverse kegel for newbie (yes, that's me)
---- Difficult rk from pf tightness
---- Reverse Kegel Breathing (Meditative Reverse Kegels)
---- Mechanism of reverse kegel
---- Diaphragmatic breathing vs front and back reverse kegels and when to do them
- Very light and Soft Squeezes (“massages” with the hand and 5 fingers, opening and closing the hand, with low pressure, all around the shaft of the penis), while Reverse Kegeling, to help relax tissues, throughout the day. It is NOT pulling the penis. It's just "PALPATION" of the penis (with all your hand and 5 fingers) all around the shaft of the penis, while Reverse Kegeling. I do them while I'm sitting. I really like this one. Immediate relief. And I think it is the best way (and the safest way!) to undo Trigger Points ("bumps", "ridges", "cord") that are along the penis (in the insertions of the IC muscle, along the shaft of the penis). - Don't do Jelqs or direct penile stretches! You will make the injury worse!
- Hindi Squats (Deep Squat Hold), Belly Breath Combos, and Reclining Bound Angle, along with Reverse Kegels, throughout the day.
- External massages, on the anterior/superficial pelvic floor (Trigger Point Massage) - I just do massages with my hands, in a circular motion, with medium-high pressure and only externally. And always lying on the bed, legs spread, and covered by the blankets (so that the HEAT helps to relax the tissues and muscles). I think that sitting your body weight on a tennis ball may be a little too much pressure on tissues that may still be injured. Internal massages (TheraWand or fingers inside your anus) can be beneficial if you have a contracture in the posterior/deep pelvic floor - Levator Ani muscle (Pubococcygeus and Iliococcygeus) - most commonly in typical CPPS. If your injury is only in the IC or BC muscle, I think that internal massage will have no more benefits than external massage. Because the IC and BC muscles are very anterior and superficial muscles.
---- Trigger Point explained with animation
- One hour of MUSCLE STRETCHING (flexibility training) every other day – Pelvic Floor, Hamstrings, Psoas, Piriformis, Quadriceps, Adductors and Abs. (All along with Reverse Kegeling and Belly Breaths). Again, hardmode - Static, Dynamic and Weighted Stretching. I'm literally training to do the front and side splits. What specific stretches? It doesn't matter, it's not important. Just search for stretches for those muscles, and add weight when you can. Examples: Jefferson Curls, Weighted Butterfly, Pigeon Pose, Double Quad Stretch, Wall Straddle with ankle weights, Wall Figure-4 Stretch, Band assisted Hip Flexor Stretch, etc...
- Fix your posture. I don't have posture problems, but this is very important too. Hard Flaccid is closely associated with Anterior Pelvic Tilt. Sit with good posture. Walk with good posture - How To Walk Correctly. Flexibility training will help a lot in this part as well. Another exercise I love for posture is Hanging from a pull-up bar (Dead Hang), during 20-30 seconds, several times a day.
- Wear loose boxers and avoid tight pants. To let the penis hang freely.
- HEAT. Heat relaxes muscles and dilates arteries, increasing blood flow and, consequently, relieving symptoms. I wear shorts, under my pants, during the day. When I get home, I wrap my lower body in a blanket and I use a hot rice sock sometimes.
- I place a big and soft pillow under my buttocks, when I am sitting in my chair. Because a hard surface impairs healing.
- Sleep. A lot. Very important in the recovery of any injury.
- I am a very active person (weighted calisthenics, running), but I stopped this type of physical activity since the day of the injury (to avoid more tension and Involuntary Kegels). However, I am doing some bodyweight Squats and Hip Thrusts (along with Reverse Kegels) before stretching, mainly as muscle warm-up, but also for not to lose posterior chain strength and posture. If you are a sedentary person, Gluteal, Abs and overall Posterior Chain strength is also important (mostly to correct the increased pelvic floor tension created by the Anterior Pelvic Tilt). This did NOT apply to me. I have trained Legs and Abs all my life (throughout my life, I practiced swimming, sprinting, long jump, volleyball, gymnastics, triathlon and marathon), and I have been training weighted calisthenics, with a Pull/Push/Legs&Abs split, for over 5 years, with exercises for all the muscles in the body. My abs and glutes are well developed. My FFMI is 24.2. So, I don't have weak muscles. I just have a lack of overall flexibility (I practiced gymnastics for some years, but I have never been a big lover of flexibility... Now, I am...) and I had an injury that caused a contracture in the pelvic floor. Conclusion: Muscle imbalance and posture problems were NOT the cause of my Hard Flaccid. But maybe you should bet on them a little, along with flexibility training, if you think it might be beneficial for you. They seem to be beneficial for some patients, especially chronic cases of several years. Train glutes and abs always doing Reverse Kegels. Avoid Involuntary Kegels as much as possible while doing the exercises. Therefore, don't do sets until muscle failure, and don't add extra weight. Do only bodyweight exercises.
---- My favorite glutes exercises: Hip Thrusts, Full Squats, Quadruped Hip Extension
---- My favorite abs exercises: Full Hanging Knee Raises, Exercise Ball crunches, Bicycle Crunches (Air Bike)
- No masturbation, no sex, NO PORN. And no pictures, no Instagram girls, nothing. Just hugs and kisses from the girlfriend. (Alright… We make love, but only with my hands and mouth. I don't let her touch my penis... ). I was in this hardmode for 6 weeks. After 6 weeks of rest and pure flexibility, I have been doing very light Edging - 5-10 minutes of light grip, very soft touches, with some erect IC KEGELS (Front Kegels) + REVERSE KEGELS - every other day, to give a little physiotherapeutic stimulation to the tissues. But WITHOUT EJACULATION. To avoid the Involuntary Kegels associated with orgasm (which may worsen the muscle strain and worsen the pelvic floor contracture), to keep my libido high and to increase the likelihood of spontaneous erections. This is my physiotherapy strength routine. Something like 95% flexibility (Reverse Kegels) and 5% strength (IC Kegels). I love doing Reverse Kegels during erections - Erect Reverse Kegels. The stretch I feel in the IC is very good. Right after Edging, I let the erection come down (always while doing Reverse Kegels) and I do Hindi Squat for 15-20 min. This is my strength routine. Just this.
- ABSOLUTELY NO STRESS OR ANXIETY (!!!). I have always been a very calm and peaceful person, in all situations of my life. But, after reading that Hard Flaccid was highly influenced by stress and anxiety, I am now completely in a “ZEN state with the Universe”. Buddhist monk style. Not only to avoid any nerve discharge from the Sympathetic Nervous System to the pelvic floor (and, consequently, Involuntary Kegeling, which prolongs the contraction of the pelvic floor muscles, which worsens the compression of nerves and arteries), but also to prevent the rise of Cortisol and Adrenaline and, consequently, the drop in Testosterone levels. And (as many of you claim) this is absolutely essential. I was a little stressed during the first week (before I knew the real diagnosis) and my penis was terrible... Hard Flaccid like a rock, almost impossible to have an erection, and a loss of 1.5inches in BPFL. After knowing that I really have to relax completely, I immediately felt the first improvements in 3-4 days.
Important readings:
- The HANS Protocol (HansTwilight)
- Hard Flacid treatment (Pegasus)
- Tensed PF explained (TeoDeles)
I am very convinced that I did a muscle strain, at least, of the Left IC. Especially because of the left curvature and left twist.
So... after almost 2 months, I have improved a lot!
- Now, I only have hard flaccid if I'm standing. A few times, I don't even have it standing. It happens when I get up after doing Reverse Kegels for a few minutes (or sitting for a while in a more comfortable position) and continue to do Reverse Kegeling while I'm standing. This was impossible 1 month ago.
- The morning erections are progressively coming back
- 3 days ago, I've managed to have a 8-9/10 erection during the mini Edging sessions.
- However, I still have a slight bend to the left and the clockwise twist, during erection (I no longer have the downward curve), and I lost about 0.5 inches in BPEL…
Thanks a lot for reading my story
Best regards to the entire PEGym community
And thank you very much, for saving me during the past 2 months
Update -18 weeks after injury:
- I am completely healed.
- Not only did I regain my entire penis length, I also gained 0.1 inches in penis girth (just with the above treatment).
- My erections are 10/10
- My stamina time skyrocketed. I am getting Delayed Ejaculation...
Thank you PEGym, and thank you very much to all of you, who accompanied me on this journey, and who contributed to my learning, as a patient, as a doctor and as a person.
And, for all those who are still fighting, please don't give up. Because I am wholeheartedly wishing to see your "100% healed" posts in the very near future
UPDATES:
post 21 - Train to do the splits
post 23 - Stress management
post 26 - 8 weeks after injury
post 29 - Reverse Kegels ALL day
post 63 - First sexual intercourse
post 66 - Hard Flaccid & Stretching
post 69 - First ejaculation
post 75 - This is not untreatable!
post 94 - Stress? Please read this
post 117 - PIED - Porn-Induced Erectile Dysfunction
post 119 - My thread's rules. Please read
post 123 - The difference between Reverse Kegels, Hindi Squats and Muscle Stretches
post 127, 131, 132 - DickerSchwanz came to help
post 141 - Twist and Sagging Balls
post 147 - Zeroo, Alternative Medicine, Posture correction, Spasms
post 148 - DMSO
post 152 - Reverse Kegels Overtraining
post 154 - IC tension while standing. IC tension during bowel movements.
post 163 - Troublehshooter's Stretch
post 166 - 15 weeks after injury. 99% healed
post 177 - Go see a urologist!
post 183 - Ribs (ridges, bumps)
post 188 - Prominence of dorsal veins. Penis hanging lower. Reinvent your sex life while resting.
post 195 - Sexual abstinence. My erections evolution. Arteries of the testicle
post 199 - HelpmeHF's story
post 201 - Zeroo's evolution. Advice and tips for the workplace.
post 207 - HansTwilights advice regarding Reverse Kegels
post 210 - Pegasus advice regarding Reverse Kegels
post 212 - Obitoo's work
post 217 - Trigger Points
post 219 - Dry Needling
post 221 - Belly breath combos. Are nocturnal and morning erections bad?...
post 226 - Go see a urologist!
post 228 - Standing tension. A tough CPPS case.
post 230 - Depression and Suicidal thoughts. When to add physiotherapeutic Front Kegels?
post 231, 232, 233 - TKL's quick recovery.
post 236 - Slight low back pain, due to intense Reverse Kegels.
post 241, 243 - Varicoceles
post 247 - Erect Reverse Kegels
post 253 - Whatsthestory's story
post 255 - Importance of social life. Fasting???
post 259 -18 weeks after injury. 100% healed
post 270 - Sprain/Tear of the Suspensory Ligament of the Penis
post 271 - Angion Method. Splits, you naughty girls...
A little more about my curriculum vitae:
- I was a junior professor of anatomy for 3 years, during my academic path.
- My master's thesis, in the last year of medicine, was a systematic review about Porn-Induced Erectile Dysfunction.
- Possibly, in the distant future, I would like to sub-specialize in medical sexology. It's also an area where I am knowledgeable.
- I workout a lot and I have practiced a lot of sports during my life. It's my hobby and mind reliever. I have been studying physical training for over 13 years.
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