Returning to Running (Part 7)

I realize that though these past few weeks I’ve talked about running:

BUT these considerations and recommendations can pertain to any sport and activity.

This can be the bikers, the fitness professionals, or the mom’s who are working full time and wanting to feel more in control. 

Focusing on what you CAN do over what you CANNOT or are limited with is the key goal!

There are several factors that can contribute to needing to hold of on running:

Weight - being overweight can increase the load on the pelvic floor. Women are considered higher risk of pelvic floor issues if their BMI is >30. It is great to want to reduce body weight and exercise in conjunction with diet is one of the best ways to do so, but there are more ideal cross-training exercises that can be performed and put less pressure on the body.

Fitness: See my blog post Returning to Running Part 3 for the guidelines and timeframes for fitness. Seeking help from a personal trainer certified in postpartum recovery or a physical therapist is a great option as well.

Breathing: This is one of the foundational points at which to start! See my blog post 2 on returning to running and the importance of breathing. Analysis of your own pattern during running is important and it is recommended that the pace is slow enough that you can maintain a conversation. Remember, the diaphragm has been in a compromised position during pregnancy, so it has to be retrained often to work synergistically with the pelvic floor and abdominal muscles.

Psychological Stress: Screening for post-natal depression is very important. It is thought that up to 20% of mothers experience Post-natal Depression. Running can be a great coping strategy, alternate strategies are advised as well and include relaxation, mindfulness, counseling along with supervised exercises classes or groups. The scale is below if you’d like to take the assessment. PLEASE reach out to someone if you are experiencing self-harming thoughts.

Diastasis Recti Abdominis (DRA): This is the separation of the abdominal muscles that persists beyond the first several weeks after delivery. During pregnancy it is completely normal and it is said that up to 33% continue to have a separation up to a year after childbirth. There is not a lot of research but we know that the abdominal muscles help control intra-abdominal pressure (IAP). We use our IAP to help control our spines when we lift heavy objects or cough/sneeze. When the belly muscles are not able to tighten appropriately this can lead to furthering of this issue or lead to other pelvic floor issues. I did a blog on this as well.

Scar Mobilization: This is something I love to talk about because it’s something you can do to help with all aspects of the tissue health. Whether it’s a C-section scar or a tear in the pelvic floor, utilizing massage can significantly help muscles, skin, facia, and overall health of the tissues.

Breastfeeding: The World Health Organization advises women to breastfeed at least the first 6 months so if you are returning to running at this time frame it is likely you will have to consider this topic. In theory, breastfeeding increases relaxin hormones postnatally which can increase joint laxity and potential injury but his has not been proven. We do know though that there are lower levels of estrogen and an altered hormonal environment postnatally. Some women may have increased joint laxity during this time but