Return to Running Postpartum With A Healthy Pelvic Floor
Wednesday, September 21, 2022
By: Dr. Veronica Brugmann, Pelvic Floor Physical Therapist
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. As you continue to get stronger and more active postpartum, how do you know when it is time to start running again? Here are some guidelines below:
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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.
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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!
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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).
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Single leg calf raise: you should be able to perform 20 on each leg without holding onto anything or losing your balance.
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Single leg bridge: you should be able to do 20 on each side to reflect adequate glute strength.
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 prior to the pregnancy, c-section, and perineal tearing/scarring. If you experience leakage with running, feelings of heaviness in the vagina, or musculoskeletal pain during/after running (low back, hips, etc.), then these are signs you are not quite ready! For more guidelines, see the link below this blog. Everybody certainly can get to the point where they are ready to return to running, we just 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 expert today!