At The Injury Clinic, we recognise the journey returning to running postpartum will be different for every woman. Please click here to read part one of this blog, which outlines and explains some important background information
WHERE SHOULD I START?
When we look at getting back into running postpartum most women start at the same point, but how long it takes to progress through each stage will depend on a few factors, including:
- Volume of exercise that is maintained during pregnancy
- Complications that may occur during pregnancy, particularly those that limit exercise
- Type of delivery (vaginal, instrumental, c-section)
- The health of the newborn child
- Pelvic floor dysfunction
- Musculoskeletal pain/dysfunction
- Psychosocial factors
There is evidence supporting a delay in running to at least 3 weeks postpartum, however, it is widely advocated that women have their 6 week postpartum check up with their obstetrician/GP and see a women’s health physiotherapist before resuming running. It is also recommended that women:
- Start with gentle walking as pain allows
- Begin strengthening exercises (as prescribed by a physiotherapist) and transition to a gym based strength and conditioning program
- Introduce some plyometric loading
- Return to running gradually, initially starting with a run/walk program
HOW QUICKLY CAN I PROGRESS TO RUNNING?
Essentially, our goal at The Injury Clinic is to guide you through a gradual return to exercise and ensure you don’t get injured throughout this process. At an elite level, 50% of women become injured as they return to running postpartum, but amongst the general postpartum population up to 84% of women become injured. Returning to running should be gradual, commenced once you have adequate strength and control to attenuate the loads, and the length of the process should be adapted depending on the many factors that affect our tissues tolerance to running load.
As a rough guide we feel the following progressions are appropriate:
**please note, progression through stages is based on achieving each level rather that time spent in each stage**
SIGNS AND SYMPTOMS OF PELVIC FLOOR/ABDOMINAL DYSFUNCTION
The signs and symptoms listed below are the main things we look for that indicate there may be dysfunction with the pelvic floor and/or the abdominals. This list is not complete,so there may be other things you are experiencing that are worth mentioning to your primary carer or physiotherapist. Some signs and symptoms include;
- Leaking urine or an increased urgency to urinate
- Inability to control bowel movements or an increased urgency
- A heaviness/pressure/bulge/dragging in pelvic floor area
- Pain with intercourse
- Separated abdominal muscles and/or decreased abdominal strength and function;this may include ‘doming’ of the tummy
- Lower back or pelvic pain
- Ongoing or increased blood loss, particularly if this is past 8 weeks postpartum. If you do have any significant changes to your blood loss (ie. increased volume, change in colour/smell), make sure you get in touch with your primary carer
THIS SEEMS LIKE IT WILL TAKE A LONG TIME…
While it may seem that this process will take a long time, or there are a lot of steps to follow, it is important to remember that there are many changes that happen to your body over the 9 months that you are pregnant. Throughout pregnancy, the function and roles of many muscles have to change to enable women to do everyday activities. Each of these muscles then have to be retrained to function in the way they did pre-pregnancy to reduce the likelihood of injury.
It is also important to note, spending a bit longer on the return to running process will then often increase the chances of successfully returning to running. When we consider that up to 84% of women become injured in the return to running process, taking a bit longer to ensure you are ready to run becomes a vital step when trying to avoid injuries.
IN SUMMARY:
The postpartum return to running process can be a lot more involved than many women are led to believe. When embarking on the running journey postpartum, it is important to consider the team of professionals you are working with to ensure you minimise injury risk. If you would like help with your return to running journey, please click here to book an appointment online, or call the clinic on (03) 5229 3911.