I remember shopping for strollers before my daughter was born and obsessing over finding the best jogger stroller because surely I was going to be back to running ASAP in my postpartum.
If I hadn't been educated on the timeline and seemingly conservative progression back to running, I would have tried to run much earlier than what my body was actually ready for. However, with the understanding that the pelvic floor and abdominal muscles need not only time to heal but also a structured strengthening program, I found myself finally confident with returning to running at 9 months postpartum.
Running is a high impact activity which places a lot of demand on the body. In recent research, high impact exercise was found to have nearly 5 times the risk of pelvic floor dysfunction compared to low impact exercise. This is why it is recommended that a low impact exercise program is followed within the first 3 months of the postnatal period before progressing to a return to running program around 3- 6 months postnatal.
According to a 2019 guideline, the postnatal mother needs to be at least 12 weeks postpartum and achieve the following activities without pain, heaviness, or incontinence:
Walk for 30 minutes
Single leg balance 10 seconds
Single leg squat 10 repetitions each side
Jog on the spot 1 minute
Forward bounds 10 repetitions
Hop in place 10 repetitions each leg
Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) 10 repetitions each side
If you are running and experiencing any pelvic floor dysfunctions such as: Urinary and/or fecal incontinence or urgency, heaviness/pressure/bulging in the pelvic area, pain with intercourse, constipation, doming or separated ab muscles, and pelvic and/or back pain... LET'S CHAT!
Please know that you are not alone and you will absolutely benefit from working with a pelvic health physical therapist!
Running is a great thing for our body IF we prepare for it.
If you would like to find a program that works for you and your busy schedule to achieve your goals, email me at motherhoodwithmacy@gmail.com or schedule a free consultation now.
Did you try running after baby? Did your body feel prepared? Comment below with your experience!
Comments