An intense workout can leave some men facing an alarming case of “turtling” below the belt, and experts say there is a surprising reason it happens.
Any man who spends time lifting weights knows the appeal of the post-workout pump, when increased blood flow can leave muscles temporarily looking bigger and fuller.
But while the biceps may be enjoying their moment, some men have noticed that another part of the body appears to be heading rather dramatically in the opposite direction.
‘Turtling’ post workout
The phenomenon has earned the rather self-explanatory nicknames “gym penis” and “gym dick,” referring to the penile retraction some men experience during or after strenuous exercise.
And despite how alarming the sudden change might look in the locker room, aesthetic nurse practitioner Chris Bustamante says there is a straightforward physiological explanation behind it.
“Many men experience some degree of temporary retraction while working out, but the amount varies dramatically,” Bustamante told the New York Post.
“Some barely notice it. Others may feel like they are turtling, where the penis retracts closer to the body,” he added.
Why does ‘gym penis’ happen?
The answer comes down largely to where the body needs its blood while you’re exercising.
During an intense workout, blood flow is directed toward areas working particularly hard, including the muscles, heart, lungs and skin.
With the body prioritizing those demands, less blood is available elsewhere, including the penis, which can temporarily make it look considerably smaller than usual.
Certain forms of exercise can intensify the effect by activating the body’s sympathetic nervous system, better known for controlling the “fight or flight” response. Cardio, heavy lifting and other high-intensity workouts can all trigger that response.
The degree of retraction isn’t necessarily the same from one workout – or one man – to another, either.
Dehydration can contribute to how long the effect lasts, while Bustamante says anxiety, cold temperatures and stimulants such as caffeine or pre-workout products may also keep things looking a little more “turtled” for longer.
But for some men, knowing the physiology behind gym penis doesn’t necessarily eliminate the embarrassment that can come with it.
More than a locker-room problem
Although gym penis itself isn’t considered physically harmful, Bustamante says the psychological impact can become much more significant than the shrinkage.
“The psychological side is where it can matter more,” he explained.
“Some men may feel embarrassed, avoid locker rooms, compare themselves to others or worry that something is wrong with them.”
And once that worry takes hold, Bustamante says it can become a bigger problem than the phenomenon that triggered it.
“That anxiety can become a bigger issue than the temporary retraction itself,” he added.
Other possible causes
There are, however, circumstances in which an apparent change shouldn’t simply be dismissed as an awkward consequence of leg day.
Persistent changes in size or symptoms including new erectile dysfunction, pain, curvature, numbness or urinary problems should be assessed by a medical professional, according to Dr. Giuseppe Aragona.
“Those features would not be something I would simply put down to exercise without considering other possible causes,” Aragona told Metro. “And particularly with sudden severe testicular pain or a penis that becomes very painful or markedly discoloured, that would warrant prompt assessment rather than waiting for it to settle.”
But for men who notice the change only during or immediately after a hard workout, there is some very welcome news.
‘Turtling’ is temporary
Once the workout ends, the body starts shifting away from its heightened state and blood flow redistributes.
“Once your body cools down, your nervous system settles and blood flow redistributes, the penis typically returns to its usual flaccid appearance,” Bustamante explained.
“For most men, that can happen within minutes to an hour after working out.”
Board-certified plastic surgeon Dr. David Shafer offered similar reassurance: “Once you finish exercising, cool down, rehydrate, and return to a relaxed state with normal blood flow restored, everything typically returns to baseline within minutes to an hour.”
In other words, despite what the locker-room mirror might briefly suggest, those gains at the gym haven’t come at the expense of something else.
What’s the worst thing you’ve experienced after a workout? Please let us know your thoughts and then share this story so we can get the conversation going!
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