Can I Do Too Many Kegels? What You Need to Know About Pelvic Floor Balance
Kegels have become the go-to pelvic floor exercise…and for good reason. They’re easy to do anywhere, don’t require equipment, and are often recommended for bladder control, core strength, and postpartum recovery.
But here’s a question we get all the time:
“Can I do too many Kegels?”
Short answer: Yes.
And for some people, doing more Kegels may actually make symptoms worse.
At Rhode Island Pelvic Wellness, we believe in personalized care, because when it comes to your pelvic floor, more isn’t always better. Let’s break it down.
What Are Kegels, Really?
Kegels are a type of exercise where you contract and lift the pelvic floor muscles, kind of like you’re trying to stop the flow of urine or hold in gas. The goal is to build strength and control in the muscles that support your bladder, bowels, and reproductive organs.
Sounds simple, right? But there’s more to the story.
When Kegels Help
Kegels can be helpful for:
Urinary leakage or urgency
Mild prolapse symptoms
Postpartum recovery (with guidance)
Some types of sexual dysfunction
Pelvic floor weakness after surgery
But—just like with any other muscle group—you have to balance strength with mobility, endurance, and relaxation.
So… Can You Overdo It?
Yes. Doing too many Kegels, or doing them incorrectly, can lead to:
Pelvic floor tension or tightness
Pelvic pain or a “heavy” feeling
Pain with sex or tampon use
Urinary urgency or incomplete emptying
Constipation or difficulty with bowel movements
Just like clenching your jaw all day can cause headaches, constantly clenching your pelvic floor (or doing Kegels without relaxing afterward) can cause discomfort, dysfunction, or even worsen the very symptoms you were trying to fix.
How Do I Know If I’m Doing Too Many Kegels?
You might be overdoing it if you:
Feel sore, tight, or achy in your pelvic area
Have pain with intercourse or inserting a tampon
Leak more after starting Kegels
Feel like you have to pee all the time, but only a little comes out
Have trouble fully emptying your bladder or bowels
These are signs your pelvic floor might be overactive or uncoordinated—not necessarily weak.
What Should I Do Instead?
💡 Start with awareness, not reps.
Can you contract and fully relax your pelvic floor? If you’re not sure, that’s where we come in.
💡 Don’t self-diagnose.
A pelvic floor PT can assess whether your muscles need more strength, more mobility, or both—and guide you through a plan that’s tailored to your body.
💡 Remember: Kegels aren’t one-size-fits-all.
Some people benefit more from lengthening, breathwork, and gentle release exercises than from strengthening alone.
How We Can Help at Rhode Island Pelvic Wellness
Our job is to help you stop guessing and start healing. When you work with us, we’ll:
Perform a thorough pelvic floor assessment to see what your muscles actually need
Teach you how to do Kegels correctly (if appropriate!) and how to relax your pelvic floor
Address any underlying issues like posture, breath mechanics, or scar tissue
Build a personalized movement plan that’s safe, effective, and supportive of your goals
The Bottom Line
Yes—you can do too many Kegels. Pelvic health is about balance, not just strength. If you’ve been doing Kegels religiously and still have symptoms—or feel like they’re getting worse—it’s time to look deeper.
📍We’re based in East Greenwich, Rhode Island, and we specialize in personalized, one-on-one care for pelvic floor conditions in both men and women. Learn more about us here!
Schedule a pelvic floor evaluation today, or contact us with your questions. We’re here to help you move better, feel better, and understand your body better.
