You did it! You finally found the time and worked up the courage to lace up those running shoes and hit the pavement after having your baby! You rock! You can barely handle your excitement and things are going great…at least for the first few minutes. Then, it happens. The thing you thought could never happen to you. The thing you heard your mom joke about. The thing your friends who have kids warned you could happen. You pee your pants. What. The. Heck. You get so frustrated that you have this issue that you decide to throw in the towel and give up running. Ya know, that thing that helps you clear your mind and allows you to feel good about yourself! But is giving up running really the answer? I would argue NO, along with all of my patients who have also had this issue resolved after consistent care with PelvRx.
Running is complex and many things need to be functioning optimally for you to not pee your pants after having a baby. But do not worry, all of these things can be identified and corrected! Do not settle with the mindset “it is what it is”! While this guide is not meant to solve all of your problems, it will provide you with the framework to strategically return to running! If you are still having symptoms while running, give us a call! We can help!
When should I consider returning to running postpartum?
Consider returning to running approximately 3-4 months postpartum
Keep in mind, this is different for everyone. For some this may be earlier, for other this may be later.
Weight, diet, sleep, and energy levels are under control
Take into consideration the results of returning to run readiness assessment listed below.
Return to Run Readiness Assessment: Are you able to do the following without pelvic heaviness, pain, or leakage??
Walk for 30 minutes
Single leg squat (sit to stand): 10 repetitions each
Single Leg balance: 10 seconds each
Double Leg Bounding: 10 repetitions
Jog in place for 1 minute
Bunny hops: 1 minute
SL Running Man: 10 repetitions each
Return to Running Protocol – Adjust based on personal symptoms (see reasons to take a break or take a step back in the next section). Keep in mind, this is only a guide, not concrete progressions.
5 rounds: Jog 30 seconds, Walk 1 minute
5 rounds: Jog 30 seconds, Walk 30 seconds
5 rounds: Jog 1 minute, Walk 30 seconds
10 rounds: Jog 1 minute, Walk 30 seconds
5 rounds: Jog 2 minutes, Walk 30-60 seconds
10 rounds: Jog 2 minutes, Walk 30-60 seconds
Jog 5+ minutes. Take a 30-60 second break if symptoms occur.
Progress based on how you are feeling. Take a step back if you begin to feel any of the signs/symptoms listed below.
If any symptoms occur, walk for 30-60 seconds, then try jogging again. If symptoms persist, walk for the remainder of the workout. Build volume, then intensity! (ie, do not try increasing your speed if you have not yet built up your running distance).
Reasons to take a break or take a step back in the protocol:
Pelvic area pain/discomfort (> 3/10 pain during or up to 24 hours after running)
Feelings of pelvic heaviness/pressure/bulging
Urinary leakage or urinary urgency (all the sudden you feel the need to use the bathroom and cannot control it.)
Something doesn’t feel right or normal
Looking for more guidance? Click the "request a free phone consultation" button below, give us a call or send an email for more information! We would love to hear from you!
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