Return to Running Postpartum With A Healthy Pelvic Floor
It’s no secret that right after having a baby, there is some physical rehabilitation that needs to occur. Many women experience that noodle-like feeling in their core. Many women experience new leakage that has not been problematic before.
Simple tasks that were easy before, such as getting on and off the floor, may not be so simple after giving birth.
Postpartum Return-to-Run Exercises
As you continue to get stronger and more active postpartum, how do you know when to start running again? Here are some guidelines below:
Single leg balance: you should be able to stand on each leg for 10 seconds without holding onto anything and without a lot of swaying.
Single leg squat: you should be able to perform 10 on each side; you can use a chair behind you to help guide this movement. Make sure your knee is not caving in!
Hop in place: you should be able to hop in place 10 times on each leg. Remember, hopping is one leg only (two legs would be jumping).
Single-leg calf raises: you should be able to perform 20 on each leg without holding onto anything or losing your balance.
Single leg bridge: you should be able to do 20 on each side to reflect adequate glute strength.
Risks of Postpartum Running
In addition to these guidelines, some risk factors for return to running include:
being less than 3 months postpartum
breastfeeding
having pelvic floor dysfunction or low back pain before the pregnancy
c-section,
perineal tearing/scarring
Signs You’re Not Ready to Run After Giving Birth
You may wonder “how do I know if I’m not ready to run”? Here are signs to look for that indicate you are not quite ready to return to run postpartum!
experience leakage with running
feelings of heaviness in the vagina
musculoskeletal pain during/after running (low back, hips, etc.)
Everybody certainly can get to the point where they are ready to return to running, we have to make sure the necessary strength and mobility are there.
If you are struggling to become ready for running postpartum and are ready to solve your problem, reach out to us and speak with a pelvic floor physical therapist today! We provide physical therapy to active adults, and athletes, as well as surrounding areas in Maryland.
