Postpartum Running Q + A with Pelvic Floor PT
Just cleared for exercise and ready to run?
We bet you have a few lingering questions. We’re here with answers from a Pelvic Floor PT.
So I’m cleared. Can I go for a run now?
Provider clearance means that there are no concerns or conditions that would require medical intervention. It does not mean that all the bodily changes that occurred during pregnancy, labor, and delivery are magically gone. These changes impact the way you run and therefore leave you at greater risk for both typical runner injuries like knee pain, as well as pelvic floor dysfunction like leaking urine and prolapse.
Why is it important to ease back into running after having a baby?
High impact activities such as running put an increased demand on your body, especially your core and pelvic floor which are muscle groups that are weakened following childbirth. When you jump into running too quickly you put too much demand on muscles that aren’t yet ready for repetitive high impact. This in turn increases your risk for injury or unwanted wear and tear.
By easing in with core and pelvic floor connection, strength training and a gradual ramp up to running you prepare your muscles to better hand the high demands of running.
When can I go for a run after having a baby?
We recommend waiting three months before you return to running for a few reasons.
The muscles and structures require that time to fully heal.
It’s vital to re-establish proper body mechanics through breath work and pelvic floor and core connection.
Strengthening the muscles needed to run before running is will help you avoid unwanted injury.
After three months we suggest a graded return to running that includes strength training. If you do not experience signs and symptoms of pelvic floor dysfunction, continue onward! If you do develop concerns regarding your pelvic floor health and function, it is especially important to seek out a pelvic health physical therapist.
Okay, so I understand I shouldn’t just jump back in. How do I know when I’m ready to start running?
The following tests are used to assess load impact and muscle strength. Before you return to running you should be able to perform these without pain, pelvic heaviness, or leakage. Give them a try before running.
Load Tolerance Testing:
Walk for 30 minutes
Jog in place 1 minute
Hop in place 10 repetitions each side
Single leg balance 10 seconds each side
Single leg ‘running man’ 10 repetitions each side
Single leg squat 10 repetitions each side
Forward bounds 10 repetitions total
Items 4-7 pictured left to right
Strength Testing:
20 repetitions of each test performed on each side
Side-lying hip abduction
Single leg calf raise
Single leg bridge
Single leg sit to stand from a chair
All items pictured left to right
What should I watch out for as I return to running?
If you experience PAIN, PRESSURE, PEE or POOP while you run take these as signs that your body isn’t’ ready for that activity. Let’s break those down a bit more.
Pain in the abdomen, pelvic region, hips, SIJ, low back and other joint paint
Pressure or a sensation of heaviness/bulging in the pelvic region or a diagnosis of prolapse
Leakage of urine (even a small amount) or inability to control bowel movements
I’m noticing one or more of the symptoms you mentioned. What should I do?
We recommend working with a qualified pelvic health physical therapist to help you reach your goals of safely returning to and/or resuming running.
All women, regardless of the mode of delivery (vaginal or c-section), should have access to and can benefit from an individualized assessment by a pelvic health physical therapist following childbirth for the prevention and management of pelvic organ prolapse, urinary incontinence and musculoskeletal pain conditions. This is supported by the highest quality of current evidence.
If you’re local to St. Louis we’d love to help you find one in your area!
*Works Cited Note: This post utilized information from a March 2019 resarch based document titled “Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population”. These guidelines were created to increase awareness of optimal recovery to prevent and manage these common, but not normal, conditions.