How to return to running postpartum
You just got cleared to return to exercise after your 6 week appointment!! Does that mean you are ready to hit the road running?
Now this is a complicated answer, but most likely not. Meeting the following criteria is a start:
Good core awareness and pelvic floor muscle activation
No pain, leaking, coning/doming with the following activities: walking, squatting, jumping (these are all signs you are doing too much!).
Timeline
It is recommended that return to running should start around 12 weeks postpartum (of course this will vary from person to person). Timelines are always JUST a guideline and your symptoms and strength should dictate this.
How to know when you are ready
According to the research, you should be able to perform each of the following before getting back to running.
How to know if your pelvic floor is ready
10 fast pelvic floor contractions
8-12 reps, 6-8 seconds max voluntary contractions
60 second hold, 30-50% sub maximal contraction
How to know if your body is ready
Walk 30 minutes
Single leg balance 10 seconds each side
Single leg squats 10 repetitions each side
Jog in place x 1 minute
Forward bounding x 10 repetitions
Single leg running man x 10 repetitions each side
Signs and symptoms you may not be ready:
Incontinence
Heaviness, pressure, or bulging
Coning/doming
Pain (low back, hip, pelvic floor, etc.)
Where to start
If returning to running is your goal, it is so important that you have a plan. You’ll want a plan to rebuild your pelvic floor strength, Leg strength, and endurance and one that does so in a safe manner. Low impact activities such as walking, biking, and step ups are a great place to start. Start with rest breaks and short durations while slowly increasing weekly volume and intensity.
If you want to learn more about where to start, download our return to running guide.
When to seek help
If you struggle to build a plan or if you continue to have symptoms such as leaking, heaviness, coning/doming, or pain, a physical therapist can help address these issues. We can help speed up recovery and get you back to running in less time. See our schedule to book an appointment today at our St George, UT location.
