Back to Running Postpartum
Back to Running Postpartum
Healing post-partum varies woman to woman. There are many factors that go into how a mom will recover and when she can resume activity. Most of us go to our 6-week checkup and are “cleared” for all activity. But in reality, not every woman is ready for all activity. You might find yourself in pain or struggling to recover. If you were active prior or during your pregnancy, then you are anxious to get back to more activity. Today we will discuss the parameters to help guide you and equip you with information.
From clinical experience, every woman is different and must be treated differently. So, my recommendations will vary patient to patient when considering their complete history and their goals. Let’s talk about getting back to running. The research tells us it is not advised to run until after 8 weeks post-partum. And this is for good reason. During the first 6-8 weeks your uterus is shrinking back to its normal size, your C-section scar is healing, and your body is prioritizing making breastmilk and supporting your metabolic needs. And if you tried to run during this time, you most likely didn’t feel great.
Now, you have passed the 8-week mark, and you are “ready” to start running. Before you go running, I recommend you start with walking. Start easy, with a 10–20-minute walk and see how you feel. There are three body check points that you need to pass to add more intensity or frequency of activity. At all these check points you should have no pain or negative symptoms. The first check point is how do you feel during the activity, do you have any negative symptoms? Check point two is after that activity how do you feel? The last body check point is the next morning. If you pass all three then you can add more time or load to your activity.
Let’s talk specific criteria that will determine if your body is ready to run. You should not have any pain, feel more stressed or feel like you cannot recover the next day. If you pass all of these with no problems, then you are in a suitable place to start training.
1. Walk 30 minutes without sign/symptoms.
2. Able to tolerate five tasks for 1 minute each without sign/symptoms.
a. Step Ups
b. Wall Sit
c. Double leg squats
d. Single leg squats
e. Plank hold (do side plank if DRA is prominent)
These tests can be challenging. Running can be hard on the body, and we need to make sure you are in a stable place to start. And if you are not in a stable place then we are here to help! We provide specific and targeted rehab exercises to get you back on your running journey. Our program is individualized to what your goals are, and one-on-one care to guide you through the exercises. Healing takes time but you can be proactive in reaching your goals. Contact us today for more information!
-Dr.KS
