So many women look forward to the day they can finally run without the baby bump. Surely, they expect the normal deconditioned feelings, but that doesn’t dampen the excitement for that first postpartum run.
But before you take off, I’d encourage you to talk to a pelvic floor physical therapist. It’s so valuable to have a conversation, assessment, and maybe some treatment from a person who knows when to start, how to start, what to look for, and how to progress.
Tips from your therapist can save you a ton of trouble. You will have a much higher likelihood of avoiding:
- Future injury
- Setting yourself back in the postpartum time
- Leaking while running (a biggie!)
Some things your therapist will assess and consider when looking at your return to running are:
- Time- If you are less than 3 months postpartum, they will likely advise you to wait a bit. Your body is still healing from delivery!
- Pelvic floor strength: Can your pelvic floor withstand the repetitive force of running? There are tests to know for sure
- Leg and core strength: Do your leg muscles and core muscle have the baseline strength they need to begin training again. There are assessments for that too.
If your therapist finds there is some work to be done to set you up for the best possible start, they’ll give you recommendations for how to get there. It will be so worth it!
If you have more questions about returning to running after giving birth, give me a shout!
Dr. Rachel Atufunwa PT, DPT