Returning to Running Postpartum: What You Need to Know
Dr. Jackie Riedel PT, DPT, OCS, CSCS, CAPP-OB takes over the blog today to discuss returning to running postpartum!
Running after having a baby can be both an exciting and challenging milestone postpartum. Whether you’ve been an avid runner prior to pregnancy or just starting out, it’s important to approach your return to running with patience and mindfulness to ensure healthy and happy running.
Your body undergoes a lot of changes during pregnancy, labor, and childbirth. These changes affect your muscles, ligaments, and joints, especially around the low back, pelvic region and lower body. With this in mind, return to running is recommended typically around 3-6 months postpartum to allow optimal tissue healing and recovery times. Before you start running, it’s crucial to have your healthcare provider's approval. In most cases, women are cleared to begin gentle exercise around 6-8 weeks postpartum, but this can vary and must be individualized based on your medical history and recovery.
Physical therapy can help to both identify and address any issues that could impact running and potential running related injuries down the road as you start to lace up and hit the pavement. Running places a significant demand on your core and pelvic floor muscles, and pregnancy and childbirth can weaken these areas. A strong core and pelvic floor are essential for stability and injury prevention when you return to running.
The criteria below outline some of the tests and criteria that can be performed to assess if someone is able to appropriately manage load/ impact associated with running.
Walking x 30 minutes
Single leg balance x 10 seconds each side
Hop in place x 10 repetitions each side
Single leg squat x 10 repetitions each side
Jog in place x 1 minute
Forward bounds x 10 repetitions each side
While you’re easing back into running, pay attention to how your body feels. Some signs that you may need to slow down or seek additional help from a physical therapist include:
Pelvic pressure or heaviness
Pain in the lower back, hips, or knees
Leaking urine when running or jumping
Abdominal bulging or doming
The most important thing to remember on your postpartum running journey is that it’s a process—one that requires patience and self-compassion. Physical therapy can help you safely return to running by rebuilding strength, mobility, and confidence in your body. Listen to your body, work with your physical therapist, and enjoy the process of reclaiming your running routine.
For more information and guidance to safely return to running, come see us at The METHOD in Boston so we can help you crush your goals! Happy running!
