Return to Running

This is one of the most common questions our gorgeous clients ask our physios at Alchemy after having their baby. Now the answer isn’t straight forward, as every woman’s journey through pregnancy, delivery and the postpartum phase is different and very unique. There are many different factors that need to be assessed to allow your physiotherapist to give you a personalised timeframe and step by step guide as to how you will return to running as soon and as safely as possible.

Firstly, let’s look at running, what does it involve and why do we need to allow adequate time after having a baby before we dig out those runners and get back on the track. Running involves repetitive bounding of your body up and down as your foot hits the ground.

It is estimated that when running, there is a 3-4x bodyweight impact being absorbed through your body on heel strike (when your foot hits the pavement).

This impact reverberates up the leg and is then absorbed through the body including the core, pelvic floor, back, hips, knees and feet. To be able to run effectively and efficiently, you also need a relatively strong and stable pelvis (including the bony structures and the pelvic floor), reasonable core control and fair mobility and strength in your lower limbs.

When it comes to running postpartum, there are many components that need to be addressed prior to getting the go ahead for running. During pregnancy and postpartum your body goes through many changes. As you may be aware your pelvis will tilt forward with your growing bump, your spine may feel more compressed, and your abdominals will stretch to allow space for your growing baby. All of this is completely normal, it’s your body adjusting to allow space for your growing baby.

Giving birth is just like having an injury, sometimes muscles get torn, your pelvis might feel out of whack and your core needs time to rest and recover. I like to remind women that rest and recovery postpartum is important. Your body needs time to recover to allow for overstretched muscles to recoil and to build strength. Take that first 6 weeks to allow your body to do its thing and recover!

Here are some of the components we address to better advise clients on when they can return to running:

• Type of birth
• Pelvic Floor strength, this is addressed in lying > standing > adding load
• Signs of prolapse, is a pessary needed?
• How does your pelvic floor cope under added load/stress (cough, sneeze)?
• What is your posture like postpartum?
• Have your abdominals re-connected, how strong is your core?
• What is your hip mobility and strength like?

Our pelvic floor physios will address any immediate concerns you may have and will begin your preliminary acute rehabilitation which will have a strong focus on pelvic floor and core rehabilitation. They will progress your exercises and rehabilitation to the point where it is safe to run. They will advise you on your initial return to running protocol with clear guidelines on how to progress and regress as needed. At Alchemy in Motion, we utilise all the information gathered in our assessments, your goals and evidence based protocols designed by Australian physiotherapists to guide you on returning to running in a safe and timely fashion.

We then recommend seeing our musculoskeletal or sports physios to continue your progressions and rehabilitation including strength and conditioning and running progressions. Keep in mind – some of these global muscles haven’t been used in months, so why do we expect them to perform straight away? This stage of whole body rehab takes time so be kind and patient with yourself!

Your body is a miracle and if you treat it with love, gratitude and care, put the time and effort into the rehab that is needed and allow yourself the opportunity to rest and recover, you will be amazed at what it is capable of!

Remember, most pregnancies last 9 months plus add in a few months of being sedentary after your birth. In most instances that is at least a YEAR that you haven’t exercised or if you have continued exercising, it has been at a heavily reduced level. Allow your body TIME to return to fitness. Don’t compare yourself to your previous fitness ability for you are starting out fresh. Remember you have never had this body before!

Progress takes patience and time. You’ve got this!