---
title: "Everyone has a Pelvic Floor, even you Men!"
date: 2025-04-22
canonical: https://www.capeconciergept.com/post/everyone-has-a-pelvic-floor-even-you-men
description: "Men have pelvic floors too. Leakage, urinary frequency and urgency are common and treatable — the causes of male pelvic floor dysfunction, and what helps."
---

# Everyone has a Pelvic Floor, even you Men!

Everyone has a pelvic floor – no matter your gender, race, sexuality, or background – YOU have a pelvic floor! Women’s pelvic floors get a lot of attention, but let’s focus on the men!

**Common symptoms of pelvic floor dysfunction in men**

- Urinary dysfunction including

  - Leakage

  - Frequent urination

  - Increased urgency

  - Incomplete voiding

**Common causes of pelvic floor dysfunction in men **

- Weak pelvic floor musculature

- Enlarged prostate

  - Not so fun fact → a[bout 20% of men in their 50s have an enlarged prostate, 60% of men in their 60s, and 70% of men by age 70](https://www.bing.com/ck/a?!&&p=d9734c5f53ea8afe259562f99e982f28e13b8be24b66b56241a9ea9afaf214a9JmltdHM9MTczNjg5OTIwMA&ptn=3&ver=2&hsh=4&fclid=3614278a-9c91-6f89-2581-336b9d396eee&psq=enlarged+prostate+percentage&u=a1aHR0cHM6Ly93d3cuaGVhbHRobGluZS5jb20vaGVhbHRoL2VubGFyZ2VkLXByb3N0YXRlL2VubGFyZ2VkLXByb3N0YXRlLXN5bXB0b21z&ntb=1)

**Tips and tricks for men with urinary dysfunction**

- Strengthen your pelvic floor

  - *Perform kegels* → engage your pelvic floor by thinking about holding in urine or a bowel movement. DO NOT try this while voiding! This should only be done as a cue to help perform a pelvic floor contraction when you are off the toilet.

    - *Kegel progression* (for endurance) → this helps prevent leakage associated with strong urges, and helps decrease frequency

      - Attempt to hold your kegels while laying down for 5 seconds, repeat 10x

      - Once you’ve mastered this, hold your kegel while in sitting for 7 seconds, repeat 12x

      - And once you’ve mastered that, hold your kegel while standing for 10 seconds, repeat 20x

    - *Kegel progression* (for quick engagement) → this helps prevent leakage during coughing, laughing, lifting, sneezing, or exercise

      - Attempt to hold your kegel while laying down for 3 seconds – after 3 seconds, fully relax for 3 seconds – contract once again for 3 seconds, followed by relaxation for 3 seconds. Repeat this cycle 10x

      - Once you’ve mastered this, perform this cycle while sitting in 2 second increments. Repeat 15x

      - And once you’ve mastered that, perform this cycle while standing in 1 second increments. Repeat 20x

- Avoid bladder irritants such as…

  - Coffee, tea, caffeine

  - Sugar

  - Dairy

  - Carbonated beverages

  - Citrus fruits

  - Alcohol

  - Spicy foods or acidic foods

- Improve your water intake

  - The recommendation for water intake is half your body weight in ounces

    - For example, a 150 lb person should be consuming around 75 ounces of water daily

      - Be sure to GRADUALLY increase your water intake

      - Be patient! You may begin to urinate more frequently as your body adjusts, but we promise this will even out over a short period of time

- Avoid voiding “just in case”

  - Our bladders are very sensitive to training and can quickly learn to void too frequently if we void “just in case” frequently

    - Be sure to only go to the bathroom when you feel an urge

    - Don’t forcefully void or rush urination

If you or someone you know is struggling with urinary dysfunction due to weakness or an enlarged prostate, let's set up a pelvic floor assessment. [https://www.capeconciergept.com/contact](https://www.capeconciergept.com/#contact)