When we talk about health issues that men face, erectile dysfunction (ED) often dominates the conversation. It’s a common condition, affecting an estimated 30 million men in the US alone, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
ED, defined as the inability to get or keep an erection firm enough to have sexual intercourse, is often associated with aging, but it can also be caused by various other factors. One of the frequently overlooked causes of ED is poor pelvic floor health.
Let’s talk about erectile dysfunction, its causes, and the impact of pelvic floor health on erectile function. Additionally, we will also explore some exercises that can potentially improve ED.
Erectile Dysfunction
Erectile dysfunction is the inability to get or keep an erection firm enough for sexual intercourse. It’s not uncommon for men to experience this issue occasionally, but when it occurs frequently, it might be a sign of health problems that need treatment.
Causes of ED
There are numerous potential causes of ED. These include:
- Physical conditions such as heart disease, diabetes, obesity, high blood pressure, and more.
- Lifestyle factors like smoking, alcohol use, and lack of physical activity
- Psychological issues such as stress, anxiety, depression, and relationship problems
However, one often overlooked cause of ED is poor pelvic floor health. The muscles in the pelvic floor play a crucial role in achieving and maintaining an erection. When these muscles are weak or unhealthy, it can lead to erectile dysfunction.
The Role of Pelvic Floor Muscles in Erectile Function
The pelvic floor is like a hammock of muscles that run between the pubic bone and spine, supporting your bladder and bowel. When it comes to erectile function, a series of actions takes place within the body, many of which are influenced by the pelvic floor:
Blood Flow
The pelvic floor muscles are integral in maintaining proper blood flow within the pelvis. They help to regulate the outflow of blood from the penile cavernosal arteries during an erection, which is essential for rigidity.
Stability
These muscles provide a stable base for the pelvis, which is necessary for the rhythmic contractions that occur during sexual activity, including orgasm.
Support
The pelvic floor supports the organs in the pelvis, so when it’s strong and toned, it can help maintain good erectile function.
Exercises for Improving Pelvic Floor Health and ED
A recent study found that pelvic floor muscle exercises were effective in treating erectile dysfunction in a group of men who had been experiencing the condition for over six months.
Here are some simple exercises you can do to strengthen your pelvic floor muscles and potentially improve erectile function:
Kegel Exercises for ED
Kegel exercises are highly effective at treating ED in men.
Activating Pelvic Floor Muscles
This basic exercise helps you identify and activate your pelvic floor muscles.
- Lie down with your knees bent, feet flat on the floor, and arms by your sides.
- Exhale and squeeze your pelvic floor muscles for a count of three.
- Inhale and release for a count of three.
Sitting Pelvic Floor Activation
This exercise is similar to the first one but performed in a sitting position.
- Sit with your arms at your sides and feet flat on the floor, hip-width apart.
- Use the same technique as above: activate your pelvic floor muscles for a count of three, then release for a count of three.
Standing Pelvic Floor Activation
The standing version of the exercise adds a challenge by requiring balance.
- Stand straight with your arms by your sides and feet hip-width apart.
- Again, activate your pelvic floor muscles for a count of three, then release for a count of three.
Pilates Exercises for ED
Once you’re comfortable with Kegels, you can add more dynamic exercises to your routine. The Pilates exercises will challenge you to maintain pelvic floor strength while moving.
Knee Fallouts
This exercise is suitable for beginners and involves minor movements.
- Begin by lying down with your knees bent, feet placed flat on the surface, and arms resting by your sides.
- Breathe out, tighten your pelvic floor muscles, and gradually drop one knee to the side as much as possible while keeping your pelvis steady.
- Breathe in, ease your muscles, and return your knee to its initial position.
- Repeat the process with the other knee.
Supine Foot Raises
- Position yourself as described in the above exercise (knee fallouts).
- While exhaling, tense your pelvic floor muscles and gently lift one foot off the ground. Ensure that your pelvis and spine are immobile.
- Inhale and lower your foot back to the ground.
- Repeat the process with the other foot.
Pelvic Curl
This is a standard Pilates exercise that targets the entire core.
- Start by lying down with your knees bent, feet flat on the surface, and arms resting by your sides.
- Exhale, tighten your pelvic floor muscles, and raise your pelvis towards your belly button, ensuring your back lies flat against the floor.
- Gradually elevate your buttocks off the ground, applying pressure through your heels.
- Hold this position for three breaths, squeezing your buttocks and pelvic floor muscles.
- Gradually bring your buttocks and back to the floor.
Causes of ED in Phoenix, AZ
No matter what the cause of your ED is, our men’s health expert at Ironwood Urology has you covered.
Dr. Desiderio Avila, a board-certified urologist and renowned men’s health expert, provides comprehensive care and personalized treatment plans to address your specific condition, including ED. He offers both surgical and nonsurgical treatment to address the root cause of your ED.
At our clinic, we also recommend pelvic floor strengthening exercises to help with ED and improve your overall quality of life.
For more information or to schedule a consultation, call Dr. Avila at (480) 961-2323 or request an appointment online. We look forward to serving you!
