Getting Back on Track: Postpartum Return to Running with a Focus on Pelvic Floor Health
Sophie Mason PT, MSc. PT BSc (Hons)
Pelvic Health Physiotherapist
Pregnancy and the postpartum period are transformative times for women. Few experiences bring as many rapid and significant changes to the body. After childbirth, many women look forward to resuming the activities and exercises they love, including running. However, given the body’s substantial changes during this time, returning to high-impact activities like running requires careful preparation and guidance—similar to returning from an injury.
At Proactive Pelvic Health Centre, we specialize in helping women navigate the physical changes associated with childbirth through personalized care and pelvic floor physiotherapy. This blog outlines current guidelines and tips for postpartum women looking to return to running while prioritizing their pelvic health.
Understanding the Postpartum Impact on Pelvic Floor Health
Childbirth, whether vaginal or cesarean, significantly impacts the pelvic floor and abdominal muscles. The pelvic floor muscles may weaken or become overstressed, leading to pelvic floor dysfunction such as stress incontinence, pelvic pain, or even pelvic organ prolapse. Without adequate recovery, jumping back into high-impact activities like running can worsen these symptoms or delay healing.
Instead, a structured, individualized approach focusing on pelvic floor rehabilitation and overall strength-building is key to ensuring long-term success and minimizing risks.
General Recommendations for a Postpartum Return to Running
1. Timing Matters
Many women receive an “all-clear” for exercise at their six-week postpartum checkup. However, research suggests waiting at least 12 weeks before initiating a return-to-run program. This timeline allows for proper healing of the pelvic floor, core, and musculoskeletal system. Factors such as delivery type, complications, and pre-pregnancy fitness levels may influence individual readiness.
Consulting with a pelvic floor physiotherapist for a pelvic floor assessment is a crucial step to determine whether your body is ready for running.
2. Watch for Pelvic Floor Symptoms
It’s essential to monitor for signs of pelvic floor dysfunction as you begin your postpartum exercise journey. Symptoms like pelvic pain, pressure, urinary leakage, or a feeling of heaviness in the pelvic region may indicate that your body needs more time to heal or requires additional care.
3. Build a Strong Foundation
Rebuilding strength, stability, and pelvic floor function is critical before transitioning to running. Focusing on exercises that enhance pelvic floor health and core stability can prevent setbacks and ensure a smoother progression.
Phased Postpartum Return-to-Run Framework
This structured approach focuses on gradual progression, starting with rebuilding foundations and culminating in a safe return to running.
Phase 1: Rebuilding Foundations
Focus on active breathing, pelvic floor exercises, and core strengthening. Activities such as walking and low-impact movements help establish a baseline of fitness without placing undue stress on healing tissues.
Phase 2: Strength and Stability
Begin strengthening the hips, core, and legs.
Example exercises include:
Clamshells: Strengthen hip abductors to support proper running mechanics.
Bridging: Build gluteal strength and pelvic stability.
Squats: Develop lower body strength with proper form.
Phase 3: Low-Impact Plyometrics and Endurance
Gradually introduce gentle impact activities like cycling or elliptical training.
Start low-impact plyometrics, such as forward bounds and single-leg balance exercises, to prepare for running’s demands.
Phase 4: Running Preparation
Incorporate graded walking programs and progress to single-leg strength exercises like lunges and hopping.
Perform strength testing, including single-leg squats, calf raises, and hopping drills, to assess readiness.
Phase 5: Graded Return to Running
Start with structured intervals of walking and jogging. Increase intensity or distance by no more than 10% per week.
Listen to your body and pause if you experience discomfort or pelvic floor symptoms.
Tips for a Successful Postpartum Running Journey
Invest in Proper Gear: Postpartum changes may affect shoe size or sports bra fit, so update your gear as needed.
Hydrate and Fuel: Breastfeeding moms should prioritize hydration and calorie intake to support both running and lactation.
Warm Up and Cool Down: Dynamic warm-ups and post-run stretches enhance recovery and reduce injury risks.
Be Patient: Progress may feel slow, but building a solid foundation ensures long-term success and minimizes setbacks.
When to Seek Help
If you experience any of the following symptoms, consult a healthcare professional or visit Proactive Pelvic Health Centre for pelvic floor physiotherapy:
Pelvic pain or pressure.
Stress incontinence or fecal leakage.
Heaviness in the pelvic area.
Persistent discomfort during or after running.
Conclusion
Returning to running postpartum is a journey that requires rebuilding strength, endurance, and confidence. By following a phased approach and addressing the needs of your pelvic floor muscles, you can safely resume this activity. Proactive Pelvic Health Centre offers expert care to guide you through this process, ensuring you have the tools and support needed for success.
Remember, every individual’s recovery journey is unique—take it one step at a time and celebrate each milestone along the way.
References:
Goom, T., Donnelly, G. and Brockwell, E. (2019) Returning to running postnatal – guideline for medical, health and fitness professionals managing this population. [https://mailchi.mp/38feb9423b2d/returning-to-running-postnatal-guideline]
Selman, R., Early, K., Battles, B., Seidenburg, M., Wendel, E., & Westerlund, S. (2022). Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport. International Journal of Sports Physical Therapy, 17(6), 1170-1183.