How to Return to Running Postpartum Safely and Pain Free.
Exercise has countless mental and physical benefits for new mums however it’s important that the return to exercise process is guided, tailored and graduated. In October 2019 the APA released a statement calling for ‘Women’s Health Physiotherapists to be included in the care teams for all pregnant women in Australia to reduce the risk of complications and to improve outcomes for women and their babies’. Postnatally, a women’s health physio (WHP) works to go beyond the GP six week check up to guide women on pelvic floor health, abdominal separation and to specifically guide the return to exercise process. This is critical in facilitating safe return to exercise, particularly when we look at research by the APA that shows 50% of women have some degree of pelvic organ prolapse.
To get you back to exercise safely, a WHP will:
● Graduate your return. We often see postnatal women return to exercise too quickly once they’ve been given the ‘all clear’ by their GP. They often do too much too soon however the biggest key to injury prevention is load management. To graduate your return your WHP will not get you back to your prenatal level week one, instead they will start with short intervals with lots of rest time, and gradually decrease rest times as your capacity builds.
● Prescribe stability exercises, which are essential in keeping you injury free. Pregnancy weight increases and shifts load in your body, alters your posture and changes the biomechanics at your back and pelvis. Lumbopelvic stability is especially important when returning to running as you require hip control with every single leg movement. Exercises to train this include banded squats and toe taps, core control and coordinating proper core/back/glute motor patterning.
● Prescribe resistance exercise. Strength training has been proven to decrease injury and improve running economy and performance. Your WHP can guide you through strength fundamentals for runners, including deadlifts, squats and calf raises. We want to get you running and keep you running; by making sure you progressively increase your load and complement your training with stability work and strength training, you will run better, for longer, without getting injured.
COMMON QUESTIONS ABOUT WOMEN’S HEALTH PHYSIO?
+ WHAT IS WOMEN’S HEALTH PHYSIOTHERAPY?
This involves treating issues related to pelvic floor, incontinence, pain around the back, hips or SIJ or any pre or postnatal concerns such as Diastasis Recti (Belly Separation) or just wanting the best advice on how and when to exercise before and after your delivery.
+ WHAT CAN YOU EXPECT WHEN YOU SEE OUR WOMEN’S HEALTH PHYSIOTHERAPIST?
At The Running Room our women’s health physiotherapists do a very thorough history and assessment of the key muscles around your belly, back and pelvic floor. These all work together to keep you functioning well. Both Madison Cutmore and Laura Hill have completed further training and are able to perform internal exams if clinically necessary. However, not all women’s health consultations will require internal examination and we are able to assess your condition externally also.
+ WHAT DO WE DO IN A WOMEN’S HEALTH CONSULTATION?
Assess how you are functioning and give you a diagnosis and a clear time frame back to health is our priority. We can also advise on your current exercise level and what exercises you need to do to get back to 100% healthy and happy.
Along the way we may advise on certain braces or supports to help like Belly braces, SIJ braces or recovery pants.
+ WHO SHOULD YOU SEE FOR YOUR WOMEN’S HEALTH CONSULTATION
Madison Cutmore and Laura Hill are both passionate women’s health physiotherapists whom have completed further training to accurately assess and treat women who are experiencing symptoms relating to Women’s Health.
Madison Cutmore is available in Sydney’s Eastern Suburbs at our Clovelly location.Laura Hill is available at iMove Physiotherapy in Rozelle.
If you need any support with your return to running pre or post partum please reach out.
We love empowering women to remain active through all stages of life and our goal is to keep our amazing women active, happy and healthy.
Use the simple booking portal below and book online to see our amazing physio’s who have a special interest in women’s health physio.
