July 29, 2024
Returning to running or sports after having a baby isn’t as simple as getting the green light at your six-week postnatal review. Pregnancy and childbirth are significant physiological events, and several key factors need to be considered to ensure a safe return to exercise for new mothers.
Individual Experiences Matter
Every woman’s pregnancy and birth experience is unique, so a one-size-fits-all approach doesn’t work. Here are some factors to consider:
Key Factors to Consider
- Pre-pregnancy and Pregnancy Conditioning: Your fitness level before and during pregnancy.
- Postural Changes: Adjustments in lower back, pelvic, or hip posture.
- Abdominal Separation: The lengthening and separation of abdominal muscles (diastasis).
- Pelvic Floor Changes: The stretch and lengthening of pelvic floor muscles and fascia, particularly after a vaginal delivery.
- Delivery Type and Birth Factors: Including instrumental delivery, large baby size, and extended second stage (pushing) of 60 minutes or more.
- Pelvic Floor Injury: Any injury sustained during birth.
- Pelvic Floor Dysfunction: Issues during pregnancy or post-natal recovery, such as urinary leakage when coughing or sneezing.
- Functional Fitness: Your ability to handle day-to-day activities, including caring for older children.
- Exercise Goals: Your specific objectives for returning to exercise.
Inadequate assessment, rehabilitation, and pre-conditioning before resuming high-impact activities like running can lead to incontinence, pain, or pelvic organ prolapse.
Steps for a Safe Return
If you’re looking to start running or return to sports, the best first step is to have an assessment with a Women’s Health Physiotherapist. They can determine if you’re ready to run and help plan your safe return to exercise during the first 12 months of postnatal recovery.
Understanding the Impact of Running
Running increases intra-abdominal pressure and delivers a ground reaction force with each step that is approximately 2.5 times your body weight. This force must be absorbed through the pelvic floor and abdominal wall. A well-functioning pelvic floor can activate and contract just before your foot hits the ground to match the ground reaction force. If these forces are not absorbed correctly, it can result in bladder leakage (incontinence), chronic pain, or prolapse symptoms, which could lead to the premature cessation of running or long-term injuries if ignored.
Preparing Your Pelvic Floor for Running
Research and anecdotal evidence suggest that around 50% of women don’t engage their pelvic floor properly, either not knowing how to activate it or how to relax it. Training starts with optimising functional recruitment of the pelvic floor in isolation and then in coordination with running-specific exercises and movements, such as single-leg squats, lunges, and step-ups.
Treatment and Training Focus Areas:
- Breathing Patterns: Ensuring proper breathing techniques.
- Abdominal Wall Recruitment: Engaging the abdominal muscles correctly.
- Pelvic Stabilisation: Maintaining pelvic stability.
These factors all impact how the pelvic floor performs, keeping you running safely and confidently.
Conclusion
A well-functioning pelvic floor is essential for daily activities and vital for running. Don’t overlook it! Ensuring your pelvic floor is ready can help you return to running after pregnancy safely and effectively.
For more personalised advice and to develop a tailored plan, consult with a Women’s Health Physiotherapist. Your body has gone through significant changes, and taking the right steps now will help you enjoy running and other physical activities for years to come.
Emma Jenkins has returned to the clinic following her maternity leave. To book and appointment with her simply click here https://www.beachside-physio.com.au/
