When Can I Run After Giving Birth? Understanding Your Postnatal Body
Becoming a mother is a profoundly transformative experience, both emotionally and physically. Many new mothers look forward to returning to their pre-pregnancy activities, including running (or the constant running we do after our kids!). However, the question of "When can I run after giving birth?" is not just common—it's crucial for ensuring your body's health and well-being during the postnatal period.
Pelvic Floor and General Physical Screening
The first step in determining readiness to return to running is a comprehensive pelvic floor screening. This involves assessing the genital hiatus (GH) and perineal body (PB) length, which are critical for understanding the level of support your pelvic organs have after childbirth. A measurement of less than 7 cm on Valsalva maneuver may indicate readiness for a graded return to running, while a measurement greater than 7 cm could suggest a risk of apical support loss. You're pelvic health physiotherapist is able to help with your assessment of this.
Load and Impact Assessments
Before you consider hitting the track, it's essential to evaluate how your body handles load and impact. This can be done through simple assessments such as hopping in place without experiencing pain, leakage, heaviness, or a dragging sensation. These signs can indicate whether the pelvic floor and related structures are ready to withstand the high impact of running.
Additional Screening Parameters
Your readiness for running postpartum isn't just about the pelvic floor. Other factors play significant roles, including:
- Abdominal screening: Checking for diastasis recti and general core strength.
- Lower limb strength and endurance: Important for supporting your joints and spine during running.
- Breastfeeding status: Can affect ligament laxity due to hormonal influences.
- Dietary intake versus energy expenditure: Ensures you have the necessary energy and nutrients, particularly if breastfeeding.
- Menstrual cycle resumption: Often an indicator of hormonal balance and health.
- Sleep patterns: Chronic sleep deprivation can affect physical performance and recovery.
- Healing of scar tissue: Especially relevant if you've had a cesarean section or perineal tearing.
Gradual Progression is Key
Once screenings indicate that your body is starting to recover, begin with low-impact exercises. Incorporate gentle activities such as walking for 30 minutes or performing light strength exercises like single-leg balances or squats. A practical method to incorporate running is to start with short intervals: 30 seconds of jogging during your morning walk, gradually introducing uphill walks to enhance glut strength.
As you feel more comfortable and your body continues to show positive signs of handling the increased load, you can slowly increase the duration and intensity of your runs. A good rule of thumb is to increase your running time by no more than 10% each week, focusing on how your body feels rather than on specific distances or times.
Listen to Your Body: The Ultimate Guide
Every mother's postnatal journey is unique. While apps like "Couch to 5K" can provide structured guidance, listening to your body is paramount. Be kind and patient with your "new postnatal body," and remember, it's not just about getting back to running—it's about nurturing your health and enjoying your journey as a new mother.
Returning to running after childbirth should be a careful, well-considered process. By paying close attention to your body's signals and progressing gradually, you can ensure a healthy return to the activities you love, while respecting and caring for your postnatal body.
Written by Zara Howard, Boutique Pelvic Health Physiotherapy