Beyond Pelvic Floor Strength: Additional Considerations for Postpartum Runners
At Foundations Pelvic Health, we are a team of perinatal and pelvic floor therapy specialists in Boston. We are dedicated to helping women feel empowered throughout their pregnancy and feel prepared for labor and delivery, as well as postpartum recovery!
Further Considerations for a Safe and Successful Postpartum Return to Running
In our previous blog post ‘From Foundation to Finish Line: A Postpartum Running Plan’, we go through timeline and how to start and progress running. As you begin your postpartum return to running journey, there are a few important factors to keep in mind that can help ensure a smooth and injury-free transition. Below, we've outlined key considerations for running form, lactation, hormonal changes, core strength, and more.
Running Form
Your pelvic floor physical therapist (PT) will assess your running form and offer adjustments to help minimize symptoms. For example, some women who experience leakage while running notice relief by slightly leaning forward. Form may also change based on incline, terrain and speed. At Foundations Pelvic Health, we can even take you outside and record videos of your running form to assess and manage your symptoms in real time.
Lactation
If you’re breastfeeding or pumping, your pelvic floor PT may provide advice on how to make running more comfortable. Timing your runs so you pump or feed before heading out ensures that your breasts aren’t full while running, which can improve comfort. Staying hydrated is also important. Additionally, opt for a supportive sports bra that offers stability instead of compression to help reduce discomfort during your runs.
Hormonal Changes and Injury Risk
After childbirth, your body has lower levels of estrogen and slightly elevated levels of relaxin, which can increase your risk of injury. This is why it's crucial to follow a strengthening program before returning to running. Proper strength training will help your body handle the physical demands of running safely.
Breathing and Pace
We recommend that you start with running at a pace where you can maintain a conversation. Starting slow and steady helps you focus on controlled breathing, which is important for supporting your pelvic floor. Your diaphragm and pelvic floor work together, so maintaining a steady breath is key to preventing excessive strain.
Core Strength
Before returning to running, ensure that your core strength is adequate. Your PT will check for diastasis recti (DRA) and assess whether your abdominal muscles are working properly. Running is generally safe even if you have a DRA, as long as you can manage the pressure and impact associated with running.
Scar Mobility
For those who have had a cesarean birth, scar mobility is an important consideration. At Foundations Pelvic Health, we focus on mobilizing and massaging your scar to help reduce pain, tightness, or restrictions and improve abdominal muscle recruitment. Proper scar mobility can help you maintain good running form and prevent any limitations in movement caused by scar tissue.
Sleep and Recovery
Sleep plays a critical role in recovery and overall well-being, but postpartum sleep can be challenging to get enough of. Quality sleep is essential for reducing the risk of injury, as sleep deprivation has been associated with a higher likelihood of getting hurt. Finding ways to improve your sleep quality is just as important as getting enough hours of rest.
Running with a Stroller
When it comes to running with a stroller, most research suggests waiting until your baby is 6-9 months old. When you’re ready, it’s best to start at a slower pace and keep both hands on the stroller. Pushing a stroller increases energy expenditure and changes your form, so it’s important to take it easy as you get used to running with your little one.
Our Pelvic Floor PTs are Here with You Every Step of the Way
These considerations are crucial for a safe and successful postpartum return to running. However, since every individual is unique, our method for supporting postpartum patients involves tailoring your return-to-run program based on your delivery, symptoms, and goals.
If you are currently pregnant and want to continue running, check out our blog post ‘Exercise During Pregnancy’ for more information. If you have any questions or need guidance on your return to running journey, we’re here to help every step of the way!