Postpartum return to running - what do I need to look out for?
How exciting! You are finally able to get back into running - what a magical feeling.
HOWEVER!
You’ve run (literally) into a few pot holes a long the way…and you just know something isn’t quite right down there.
Along your return to running journey there are a few red flags we want to be aware that could indicate maybe the running intensity or volume as crept up a little too quickly, the recovery side of things needs work or maybe the strength training aspect to support the running program isn’t doing it’s job.
Below are a few red flags to be aware of:
🚩 You start to experience new hip, low back or pelvic pain since you started running. Returning to run too early without doing all the ground work and re-establishing solid foundations might increase the likelihood of running related injuries or muscle related ‘niggles’. Key elements required to reduce the likelihood of these injuries include: even muscle balance around the pelvis, core and pelvic floor muscle coordination and strength, good breathing patterns and running posture. Give yourself the time to re-establish all of this!
🚩Experience urinary or feacal incontinence. Certain factors, such as forceps or vacuum delivery, 3rd+ degree tear or prolonged 2nd stage labour can increase the risk of pelvic floor dysfunction post birth. Which is why a proper assessment, a gradual and progressive strength training regime and checking in with mental health is essential before jumping too far ahead. Tissue healing times may vary and we can't forget the importance of recovery to support this (sleep, adequate hydration and nutrition).
🚩 Heaviness or dragging sensations post run. This isn’t always an indication of pelvic organ prolapse (POP). It could also be indicating that the volume or intensity of the run is just a little bit too much for now. Working with a practitioner who can help identify this, refer on if needed and adjust your return to run training load can make a difference. You already have enough going on - why try to navigate this alone?
Did you relate to any of these red flags? Reach out to Tanisha or book your complimentary clarity call here.