Return to [Running] Postpartum
Author: Samantha Edwards, Physiotherapist
Some women are eager to return to their regular activities after having their baby and are under the impression that once they get the green light at their 6-week check up they are good to get back to life as normal. Unfortunately, it’s just not that simple; let me break this down a bit more for you. Running was a large part of my postpartum journey so I will use running as the example, but the key principles apply to most other activities; whether it’s strength training or flag football, all activity has an impact on the pelvic floor.
Now, to clarify, I was never a runner, but after having children I found I was losing myself in motherhood. I decided to give running a try as I needed something that was just for me. Running allowed me to escape the house by myself for a while and it was in the budget (aka free).
Once I settled on running, I then shifted my focus towards the foundation work that needed to be done before hitting the pavement. In running, we essentially fall onto a single leg at speed and then drive off it, and repeat. These compounding repetitive forces place a huge demand on your pelvic floor and this requires strength.
A pelvic floor physiotherapist is able to help you navigate your postpartum journey and your return to activity. They will advise you on appropriate exercises to start re-training your pelvic floor muscles to build up the strength and endurance required for your activity.
Keep in mind, every pregnancy journey is different, therefore, everyone’s healing is also different. That is why is important to be assessed by a pelvic floor physiotherapist so they can guide you based on your bodies needs. A pelvic floor physiotherapist will screen you to determine your readiness for return to running (or other). Generally speaking, it is recommend that you do not return to running until at least 3 months postpartum. Other recommendations include being able to walk for 30 minutes pain free, you should have no vaginal bleeding (other than your period), no heaviness or pressure reported in the pelvis, and no incontinence. If you are experiencing any of these symptoms you would benefit from a strengthening program before returning to run. Think of it this way- you need to strengthen to run, not run to strengthen.
TIPS FOR RETURNING TO RUNNING
There are ta few tips I like to tell clients when it comes to returning to running. The first tip is to breathe. Breathing is very important for managing pressure in our abdomen and pelvic floor. If you are holding your breath this can cause a lot of pressure in your pelvic floor resulting in pain, heaviness, and leakage. The second tip is to lean forward. Leaning forward as if you are running in to the wind can also help manage pressure in the pelvic floor, causing you to engage more anterior pelvic floor muscles which may help you to leak less. The third tip is trunk/torso rotation. Often times women can be stomach grippers when running, trying to “suck in their tummy”, making their trunk really ridged. This can cause a lot of pressure in your pelvic floor. By rotating your trunk while running it forces you to let go of those abdominal muscle and this can also help to manage pressure in the pelvic floor. Lastly, make sure this is an activity you enjoy; you only get so much time to yourself as a mom so it might as well be spent doing something you like. Hopefully you will find these strategies a helpful way to manage symptoms while you begin your running journey.
*Keep in mind this blog is for providing general information about pelvic health and related subjects. This information is not medical advice and should not be substituted for personalized healthcare. If you have any concerns regarding your symptoms or a diagnosis you should follow up with your health care provider.
For a more in-depth explanation on the topic check out this great podcast from Kathleen White (Physiotherapist):
