Running Postpartum: How to Return Safely and Confidently After a Baby
Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
After having a baby, many moms are eager to return to their favorite activities, and for some, that includes running. However, running postpartum requires patience and proper preparation to ensure a safe recovery and prevent injury. Whether you were an avid runner before pregnancy or you're just starting your running journey, it's important to understand the changes your body has gone through and how to ease back into your routine.
When Can I Start Running Postpartum?
Every woman’s postpartum journey is unique, and there’s no one-size-fits-all timeline for returning to running. Generally, it’s recommended to wait at least 12 weeks after childbirth before considering high-impact activities like running. However, this timeline can vary depending on factors such as your delivery method (vaginal or cesarean), any complications during childbirth, and how your body has healed.
Before starting any physical activity, it’s crucial to get clearance from your healthcare provider, such as your OB-GYN or pelvic floor physical therapist. They can assess your recovery and help determine if you're ready to start running.
How to Prepare for Postpartum Running
Before hitting the pavement, it’s important to strengthen the muscles that have been impacted during pregnancy and childbirth. This includes your pelvic floor, core, and hips, all of which play a significant role in running. Here are a few steps to help you prepare:
Pelvic Floor Exercises: Pregnancy and delivery can weaken your pelvic floor muscles, leading to issues such as urinary incontinence or pelvic organ prolapse. Before returning to running, focus on exercises like Kegels and pelvic floor therapy to regain strength.
Core Strengthening: Your core provides stability while running. Incorporate postpartum core exercises that are safe, such as pelvic tilts, glute bridges, and bird-dogs.
Gradual Return to Exercise: Don’t jump back into your pre-pregnancy running routine right away. Start with low-impact exercises, like walking or swimming, and gradually increase your intensity. A "Couch to 5K" program designed for postpartum moms is a great way to ease back into running.
Listen to Your Body: Pay close attention to how your body feels when you start running again. If you experience any pain, leakage, or heaviness in your pelvic area, it may be a sign that you’re not ready to return to high-impact activities. Taking things slow is key to long-term recovery.
What to Watch For While Running Postpartum
When you return to running, it’s essential to monitor your body for any signs of distress. Here are some common red flags to look out for:
Pelvic Pain: If you feel any discomfort in your pelvis, lower back, or hips, it could indicate that your body isn’t ready for the impact of running.
Incontinence: Leaking urine while running is a sign of pelvic floor weakness. If this occurs, consider seeing a pelvic floor therapist to address the issue.
Heaviness or Pressure: Feeling a sensation of heaviness or pressure in your pelvis, especially after running, may be a sign of pelvic organ prolapse. It’s important to stop running and consult with a healthcare professional if you experience these symptoms.
Working with a Pelvic Floor Physical Therapist
One of the best ways to ensure a safe and successful return to running postpartum is by working with a pelvic floor physical therapist. At Empower Your Pelvis, our team of experts specialize in helping women recover from childbirth and regain their strength for activities like running. We create customized treatment plans that focus on restoring pelvic floor and core strength, addressing any issues such as incontinence or prolapse, and building a safe return to high-impact activities.
Final Thoughts
Running postpartum is possible with the right approach, patience, and support. Remember that recovery takes time, and listening to your body is essential for long-term health. If you're ready to return to running but aren't sure where to start, contact our team at Empower Your Pelvis for a personalized recovery plan.
Get Professional Help
If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)