UPMC Physiotherapist: Return to Running After Childbirth | Life

Your body changes significantly during pregnancy and childbirth. The pelvic floor may stretch, get injured, or weaken. The ligaments are loose and have less ability to protect the joints. You may be carrying extra weight. For a Caesarean section, the abdominal wall can be stretched, separated, or amputated.

Running is a high-impact sport that puts a heavy burden on the body. Muscles need to recover to properly support the hips, pelvis, and pelvic internal organs. Restoration of muscles, connective tissue, and nerves usually takes 4 to 6 months, and there are many factors to consider, including the effects on the body of both vaginal delivery and caesarean section.

For example, 6 weeks after a caesarean section, the abdominal wall has recovered only 50%, 75-90% of its original strength in 6-7 months.

Return to an incremental, less impactful plan

Always consult your doctor or healthcare provider before doing any exercise or activity after childbirth. Under their guidance, a less influential exercise plan is the key to becoming more active after birth.

It is essential to heal and restore muscles and ligaments in the first 3 months. In the first month of life, work on strengthening the pelvic floor, basic core exercises, and walking. In the second month, you can proceed with core exercises, including squats, lunges, and bridges, and introduce exercise bikes and other low-impact cross-training. In the third month, proceed to power walking, cycling and swimming (if bleeding stops). Be sure to wear a support bra and appropriate shoes.

After 12 weeks, if you reach your goals, make progress, and are cleared by your provider, you can split the period of hard effort with a walking break and start running a few minutes at a time at an easy pace. I will. Slowly increase your running time and gradually reduce your walking breaks. Work to increase the time to 30 minutes before working to increase speed.

How to determine if you are ready to run again

Can you do the following without pain, weight, dragging, or incontinence?

  • Walk for 30 minutes

  • One leg balance for 10 seconds

  • One-legged squat Repeat 10 times on one side

  • Jogging for 1 minute

  • Forward bound 10 times repeat

  • Repeat each leg 10 times to hop in place

  • Repeat one leg calf 20 times

  • Single leg bridge for 20 iterations

  • Sit on one leg and repeat 20 times

  • Repeated lying leg 20 times

Signs that you may not be ready to return to running

Carefully monitor for the following signs of overtraining and adjust your intensity accordingly.

  • Weight or drag of the pelvic area

  • Urine is leaking or defecation cannot be controlled

  • Abdominal bulge or prominent gap in the median of the abdominal wall

  • Pelvic or low back pain

  • Ongoing bleeding over 8 weeks after birth, it has nothing to do with your menstrual cycle

If you are struggling to progress, are experiencing symptoms, or simply want to optimize recovery to prevent injury, a specially trained physiotherapist on pelvic health can help. Talk to your provider if you can return to the race by working with your physiotherapist.

Shari Berthold, DPT is a physiotherapist. Pain management and rehabilitation services At UPMC Williamsport.

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UPMC Physiotherapist: Return to Running After Childbirth | Life

Source link UPMC Physiotherapist: Return to Running After Childbirth | Life

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