Pacing Postpartum: How to safely return to running after having a baby!
Maybe you were a consistent runner prior to pregnancy and delivery. Maybe you want to use running as a way to improve your fitness while postpartum. Whatever your reasons for getting into running, we want you to do it safely and successfully!
Why does this feel so overwhelming and complicated?
Like many moms, you may not feel totally confident in your postpartum body. Pregnancy and delivery can cause a lot of changes to your body and we are here to help you navigate them so you can feel like YOU again!
Yes, there are a lot of factors we look at when it comes to returning to run postpartum. Running is way more complex than it may seem and actually requires a lot of muscles to work together for optimal success.
Due to carrying a baby for 9 months, there are some postural, muscular and pelvic floor changes that may have occurred. The center of mass of your body was displaced more forward during pregnancy because of the growing belly. This means that your back becomes more extended, the pelvis tilts forward and your abdominal muscles get stretched (up to 115% of their normal resting length)! Your pelvic floor also had the job of supporting your baby for 9 months. So, regardless of delivery method, the pelvic floor has been WORKED.
So where do I start?
Improving the function of these areas is where you start!
- Breathing. The diaphragm and the pelvic floor move together throughout the day without you even thinking about it. When you breathe in, can you feel your pelvic floor relax? Are you breathing more into your belly or chest? These are things to pay attention to as you breathe!
- The pelvic floor has to be able to contract fully AND relax fully. Finding control over your pelvic floor is key.
- The abdominal muscles, specifically the transverse abdominis, works with the pelvic floor throughout the day. That muscle has been stretched and changed during pregnancy. Gaining control over this can help with postural stability with activities and with pelvic floor function!
What about the running muscles?
Pelvic floor function is crucial first. THEN we focus on the main muscles that are used with running. Calves. Quads. Lateral hips.
These areas have to be strong and have endurance to carry us through running. Weakness through the outside of the hip is really common. Especially in postpartum women. Strengthening this area can also help the function of your pelvic floor.
How do I know if something isn’t right?
Good question. Your body might feel totally different so how do we know if something is wrong?!
Pain
- Pain anywhere is NOT normal. Specifically vaginal, rectal, abdominal or pelvic pain can be a sign there is pelvic floor dysfunction!
Pressure
- Pressure anywhere in the pelvis. Most women describe this as feeling like something is there vaginally that shouldn’t be (like a tampon). This can be a sign that there are pressure management issues and pelvic floor dysfunction.
Leakage
- Urine leakage of any kind is NOT normal EVER! You should not leak with any exercise or with coughing, laughing, sneezing. Your pelvic floor might need some help
- Fecal leakage or smearing. Also not normal ever! Ever feel like you have to wipe and wipe and wipe after a bowel movement? Very common but not normal.
If you experience any of these symptoms, the best course of action is to see a pelvic floor physical therapist who can assess the cause of the symptoms and get you back to running!
You mean I can’t just lace up my shoes and start running?
Just because you could doesn’t mean you should. High impact exercise such as running has almost a 5x increase in risk of developing pelvic floor dysfunction! Physical performance tests are something we use to determine readiness to get back to running postpartum.
For example, some of the areas we look at are listed below:
- Pelvic floor strength and endurance.
- Impact tolerance such as jogging, hopping, and how you tolerate the load of running.
- Single leg strength and stability. You are on one leg the whole time you are running; you need to be able to control your stance.
- Calf strength is arguably the most important muscle when it comes to running. This is the powerhouse of endurance running.
Ready to Lace Up?
Returning to running postpartum takes time and care. Focus on rebuilding strength in your pelvic floor and core to avoid injury and set yourself up for long-term success. Pay attention to your body’s signals, and if you experience pain or other symptoms, come visit us for professional help.
Crew Physical Therapy is here to support you through your postpartum journey. If you are interested in getting back to running but unsure how, reach out so we can help!
