Kegels: There’s an App for That!

Not only apps, but lots of ways to help you stay dry.

I just gave a talk to 75 midlife women. When I asked them to raise their hands if they are experiencing a little leaking when they cough, sneeze or laugh, guess what? About 1/2 raised their hands. OMG!

Yes. It’s true! If this is also your experience, you’re not alone. Between one-third to one-half of us at midlife are having a little pee-pee problem. Fear not! There’s a lot you can do to have less leaking and maybe even be able to throw out the panty liners and other protection and be completely dry.

It’s absolutely possible to be dry or drier if you can strengthen your pelvic floor muslces.

Am I doing this right?

During the pelvic exam, when I ask my patients to do a Kegel or to try to squeeze their pelvic floor muscles, it’s clear that many women aren’t able to isolate and squeeze the right muscles.

Many use their abdominal muscles, many push out and many simply don’t have much sensation. Once we work on how to do the exercises and figure out how to exercise these hidden muscles regularly, most report that their lives have changed! They are able to hold their urine before a cough or sneeze and now don’t have to worry about leaking when they laugh.

We’re all busy and need to know options to take back control of our bladders.

At home Kegels! There’s an App for that

For women who want to work on their pelvic floor muscles in the privacy of their own home, here’s a few new options:

Discreet vaginal inserts

Lightweight, small, discreet vaginal inserts that use Bluetooth technology connected to your smartphone so you can see if you’re doing your Kegels correctly.

Really! And they work to improve the pelvic floor muscle tone, help reduce leaking and yes, all of this can help with sexual satisfaction. I’ve used both of these, like them both and recommend them to patients.

Elvie Trainer –  This small, discreet insert also uses Bluetooth connectivity to provide direct feedback via your smartphone. It provides you with exercises you can do in the privacy of your own home. I love the color and the shape.

PeriCoach – This small insert has 3 sensors that provide immediate feedback via your smartphone on the strength of your vaginal muscles. Then the app sets up a series of exercises tailored for you. Right now, they’re even offering a discount for my readers, just use the coupon code: Nurse Barb

From the App Store

B-WOM –  This is an actual app that you can download for less than a Caramel Macchiato:  $ 0.99 to $3.99. Bwom provides a 12 week guided course with instructional videos, prompts and fun rewards. I love this app and so do my patients, because it’s a great way to get started on the path to less leaking.

Tinkle proof Underwear from Icon

If you’re like many women, using a pantyliner every day can become expensive and a hassle. Now, there’s really sexy, yes sexy, panties that are designed to be highly absorbent, washable and discreet (no odor).

Icon – These pee-proof panties were designed by women for women and they’re fabulous for light leaking. I love the way the company engages with women on-line, not to mention that these are really nice, sexy panties with colors that are flattering for everyone.

Pelvic Floor Physical Therapy

If you try all of the above and still need more help, then do find a hospital or clinic with the Total Control Program, which has been proven to help women regain their pelvic floor strength, have less leaking and many become completely dry.

You can also search for a Pelvic Floor Physical Therapist for 1 on 1 evaluation and treatment. You can find a trained Pelvic Floor PT in your area through the American Physical Therapy Association’s Section on Women’s website that has a search function based on your zip code.

Disclosure: I do not work with or for any of the products mentioned here.