[vc_row][vc_column][vc_column_text]\u201cWhen can I return to running?\u201d is a question that women often ask us in-clinic after childbirth. Whether you’ve had a natural birth or caesarean section, returning to running is something that should be taken slowly \u2013 despite how good your legs feel – because of the effect it can have on that very important group of muscles called the Pelvic Floor.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
Childbirth (whether vaginal or c-section), and its effect on the Pelvic Floor can be likened to an acute muscle injury. It\u2019s essential to allow time for healing, along with rehabilitation, then a gentle and managed return to running before any attempts to perform at your pre-pregnancy levels. (In truth, it\u2019s very similar to the process you\u2019d follow if you\u2019d injured your hamstring and wanted to maximise the quality of your recovery.)[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
So, if you\u2019re wondering how long it takes to get back to running after childbirth, expect it to be around 3 months. To be back at peak performance will take longer.<\/p>\n
But this doesn\u2019t mean that you’re not doing anything during that time. Between birth and the 3-month mark, rehabilitation and getting yourself strong enough to run is your aim. And for rehab to be effective and lasting, you can\u2019t rush it. Remember, slow progress is still progress.<\/p>\n
High impact exercise like running can put a lot of stress and load through the pelvic floor. A return to running too soon postnatally – when the pelvic floor is already in a weakened state – can lead to further injury and increase symptoms and risk of some pelvic floor dysfunctions, such as incontinence and prolapse.[\/vc_column_text][vc_empty_space height=”40px”][vc_single_image image=”22124″ img_size=”full”][vc_empty_space height=”20px”][vc_column_text]<\/p>\n
In the first month, the goal is to reintroduce movement. Pelvic floor exercises, along with gentle walking, can begin immediately post birth for the first couple of weeks. Then if you\u2019re feeling ready, you can introduce gentle functional exercises such as squats and bridges, as well as progressing core exercises and continuing the walking. This is also when a postnatal assessment with a Women\u2019s Health Physiotherapist is beneficial. They can assess your pelvic floor muscle strength and endurance, along with your DRAM. They can also offer guidance on your short-term and long-term goals and advise on specific exercises you should be doing to achieve these.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n
In the second and through to the third month; if you\u2019re feeling good, you can increase your low impact exercise. Think the cross trainer, bike and power walking. And towards the end of the second month start to add and progress some functional strength exercises.<\/p>\n
At the end of the third month, a Women\u2019s Health Physio can carry out various health screens to ensure you\u2019re safe to start running. Apps like Couch to 5K are then a great way to gradually build yourself back up to your previous running performance.[\/vc_column_text][vc_empty_space height=”40px”][vc_column_text]<\/p>\n