How to start running postpartum
Getting back into running postpartum can be a difficult task. Not only do new moms face complete changes to their daily routines but their muscles, joints and ligaments also go through drastic changes as well. We would hardly expect injured athletes to be able to jump back into running at a pre-injury level and becoming a new mother is no different. Returning to any activity after having a baby can be difficult and scary but with the right understanding of changes to your body and gradually working your muscles and joints to tolerate activity again, there is no reason why women shouldn’t be able to get back to all their pre-baby activities.
The following provides some information to consider when returning to running postpartum.
What happens to your muscles and joints after having a baby?
There are many physical changes that occur during pregnancy and after delivery. Most notably are the changes that occur to the pelvic floor muscles. The pelvic floor consists of group of muscles that assist in function and support of the pelvic organs (bladder, bowels, reproductive organs). These muscles can become elongated and weakened through pregnancy and the delivery process. There are also structural changes that occur to the pelvis from the stress put through ligaments and joints while carrying a baby. These changes in pelvic shape can affect how our bodies transfer and manage loads with higher intensity exercise. Lastly many women may experience changes to posture in the rib cage and pelvis from their pregnancy bump which can alter how the core functions and breathing patterns.
When is it safe to return to running postpartum?
Most research suggests that 12 weeks after delivery is a good timeframe to start thinking about returning to running. However, there are many things that you can do in preparation to return to running postpartum. These include pelvic floor and gentle core exercises, low resistance lower limb strengthening exercises and low-intensity cardiovascular exercise such as walking. It is important to remember to increase volume (such as duration of walking) before increasing intensity and gradually increasing your activity level to prevent injury.
What are some factors associated with postpartum running related pain?
A recent study published this past summer found that up to 35% of women returning to running postpartum experienced some form of running related pain. Specifically, factors that were associated with running related pain included being a novice runner, experiencing postpartum fatigue, a previous running injury, having had a vaginal delivery, experiencing some form of incontinence, and having less than 6.8 hours of sleep per night (Christopher, Cook & Snodgrass, 2021). Consulting with your family physician and a pelvic floor physiotherapist prior to returning to running is a helpful way to mitigate any risk factors to developing pain or injury.
Additional considerations?
Every birthing experience is different which means that everyone’s experience returning to activity will be different. For example most research guidelines for postpartum return to activity are based on an uncomplicated vaginal delivery with no postpartum symptoms.
However a c-section delivery, scar tissue, vaginal heaviness and incontinence are factors that should be addressed prior to beginning a running program. A pelvic floor physiotherapist can help you in your journey back to fitness by assessing pelvic floor function and strength, providing a graded exercise program to help reduce chances of experiencing musculoskeletal pain, and to help reduce symptoms of vaginal heaviness or incontinence.
Reference: Christopher SM, Cook CE, Snodgrass SJ. What are the biopsychosocial risk factors associated with pain in postpartum runners? Development of a clinical decision tool. PLoS One. 2021 Aug 12;16(8):e0255383. doi: 10.1371/journal.pone.0255383. PMID: 34383792; PMCID: PMC8360599.
Original Post by Kelsey Hindmarch
Photo by Josh Gordon