Recovering from prostate surgery can feel overwhelming—especially when dealing with urinary leakage or weak control. The good news? Pelvic floor muscle training (PFMT, also known as Kegels) is one of the most effective, evidence-based tools to speed up recovery and regain confidence. Let’s dive in.
🧬 Why the Pelvic Floor Matters After Surgery
Your prostate lies just below the bladder and surrounds the urethra. During surgery (radical prostatectomy), these structures are affected, often weakening the pelvic floor muscles. The result?
- Urinary leakage (stress incontinence)
- Urgency or frequency issues
- Reduced quality of life
Strengthening the pelvic floor muscles helps “rebuild the system,” improving bladder control and stability.
📅 When Should You Start?
Research suggests the earlier you start, the better:
- Before Surgery (Prehab): Learning how to engage pelvic floor muscles before surgery helps you recover faster afterward.
- After Catheter Removal: Most urologists recommend beginning gentle Kegels once the catheter is removed (usually 1–2 weeks post-surgery).
- Always Check With Your Doctor: Every case is unique—get clearance before starting.
🎯 How to Do Kegels After Prostate Surgery
Here’s a safe step-by-step method:
- Find the Muscles: Same as basic Kegels—imagine stopping urine mid-flow.
- Gentle Squeeze: Contract the pelvic floor without tightening abs, thighs, or buttocks.
- Short Holds First: Start with 2–3 seconds, then relax for 5–10 seconds.
- Progress Gradually: Increase to 5–10 second holds as strength improves.
👉 Start with 10 reps × 3 times daily.
⏳ Timeline of Recovery (Typical Progress)
- Weeks 1–4: Learn correct activation, gentle contractions
- Weeks 4–8: Improved awareness, fewer leaks during daily activities
- Weeks 8–12: Noticeable control, reduced pad use
- 3–6 Months: Many men regain full continence with consistent PFMT
💡 Clinical trials show men who perform regular Kegels after prostatectomy recover continence 3–6 months earlierthan those who don’t.
⚠️ Common Mistakes to Avoid
❌ Over-squeezing (fatigues the muscles)
❌ Forgetting to relax after each contraction
❌ Holding your breath
❌ Skipping consistency—progress comes from daily practice
🧑⚕️ Extra Support Options
- Pelvic Physiotherapy: A physiotherapist specializing in men’s health can guide proper form.
- Biofeedback Devices: Some clinics offer sensors to ensure you’re targeting the right muscles.
- Lifestyle Factors: Hydration, avoiding excessive caffeine/alcohol, and maintaining a healthy weight all support bladder recovery.
✅ Key Takeaway
Pelvic floor training is not just a “bonus”—it’s a critical part of recovery after prostate surgery. With the right technique, daily consistency, and medical guidance, most men see major improvements in bladder control within months.
✨ Remember: Healing is a journey. Stay patient, keep practicing, and celebrate every small win along the way.
