Bringing a new life into the world is a transformative experience that impacts every aspect of a woman's life, including her fitness routine. For many new mothers, returning to activities like running can be a significant goal. However, the process of resuming running postpartum requires careful consideration, especially in terms of the body's recovery, particularly the pelvic floor. This is where pelvic floor physiotherapy plays a crucial role. In this blog post, we will explore the journey of returning to running after having a baby and delve into the importance of pelvic floor physiotherapy in ensuring a safe and successful transition.
Understanding the Postpartum Body: After childbirth, a woman's body undergoes profound changes. Muscles, ligaments, and tissues that have been stretched during pregnancy and delivery need time to heal and regain their strength. The pelvic floor, a group of muscles at the base of the pelvis that support vital organs and play a key role in bladder and bowel control, is particularly affected. Engaging in high-impact activities like running without proper healing and rehabilitation can lead to issues such as urinary incontinence, pelvic pain, and prolapse.
The Role of Pelvic Floor Physiotherapy
Pelvic floor physiotherapy is a specialized branch of physical therapy that focuses on the muscles, ligaments, and fascia in the pelvic region. A pelvic floor physiotherapist is trained to assess and treat postpartum women, guiding them through exercises and techniques that aid in the recovery and strengthening of the pelvic floor and your body as a whole.
Some key aspects include:
Assessment: A pelvic floor physiotherapist will perform a thorough assessment to evaluate the strength, coordination, and flexibility of your pelvic floor muscles. This assessment provides valuable insights into the areas that need attention.
Education: New mothers often lack awareness about the pelvic floor and its significance. A physiotherapist educates patients about their pelvic floor, its role, and the importance of proper rehabilitation before returning to high-impact activities.
Tailored Exercise Programs: Based on the assessment, a personalized exercise program is designed to gradually strengthen the pelvic floor and core muscles. These exercises may include Kegels, deep abdominal activations, and breathing techniques.
Body Mechanics: Pelvic floor physiotherapists teach proper body mechanics for daily activities and exercises. This helps in preventing undue stress on the pelvic floor during movements, reducing the risk of injury.
Progressive Approach: The journey back to running is gradual. Pelvic floor physiotherapists guide women through a step-by-step process, gradually increasing the intensity and impact of exercises as the body becomes stronger.
Tips for Returning to Running:
In addition to pelvic floor physiotherapy, there are several important tips to keep in mind when considering a return to running after having a baby:
Consult Your Healthcare Provider: Always consult your healthcare provider before resuming any exercise routine postpartum. They can help determine when it's safe for you to start running again.
Listen to Your Body: Pay close attention to how your body responds to exercise. If you experience pain, discomfort, or any unusual symptoms, stop and consult a professional.
Start Slowly: Begin with low-impact activities and gradually incorporate short intervals of running. Progress at a pace that feels comfortable and manageable.
Prioritize Recovery: Ensure you're getting enough rest and practicing self-care. Adequate sleep and nutrition are essential for postpartum recovery.
Returning to running after having a baby is an achievable goal, but it requires a patient and well-informed approach. The guidance of a pelvic floor physiotherapist can make a world of difference in ensuring a smooth and safe transition. By prioritizing your body's recovery and working closely with professionals, you can regain your strength, confidence, and the joy of running while safeguarding your pelvic floor health.
If you are a new mum and are looking to return to running, book an initial consultation with one of our expert physiotherapists here. We offer both face to face and online consultations, so you can access our services from anywhere, at a time that suits you.
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