Written by Kelsey Karnes PT, DPT
Okay so your doctor said you’re good to exercise….NOW WHAT
It can feel intimidating after time away from running to hit the pavement again, but I’m going to give you some simple guidelines to help you get started!
FIRST – Listen to your body!
Look for any signs that would warrant further examination before starting a return to run plan. These may include:
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Pain with walking that doesn’t improve over time
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Leakage of urine, stool, or gas
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Pelvic heaviness, pressure, or “falling out” sensation vaginally/rectally
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Pain during bowel movements, insertion of tampons, or with sexual intercourse
If any of these are happening talk with your doctor or see a pelvic floor physical therapist who can perform a comprehensive examination to get this stuff taken care of so you can return to running successfully!
**Don’t have a pelvic floor physical therapist? Don’t worry we’ve got you covered, give us a call and we can get you set up for running success!
SECOND – try this quick postpartum movement screen
Okay so you’ve made sure you’re free and clear of all the warning signs above, so let’s jump in and test your movement skills! Try each of these tests and watch for warning signs of pain, leakage, or pelvic heaviness – if you experience any of those, reach out to your pelvic floor physical therapist before proceeding to the next step!
1. Walk continuously x 30 minutes
2. Stand on one leg x 10 seconds without loss of balance
3. Perform a single leg squat on each leg x 10 reps without knee collapse
4. Jog in place x 1 minute
5. Perform 10 forward bounds alternating legs
6. Hop in place on both legs x 10 reps
7. Perform single leg running on each leg without knee collapse or loss of balance x 30 seconds (How to: stand on one leg with a slight bend in the knee and pump your arms as if you were running – yes I know it feels silly but just try it!)
THIRD – Get up and run!
Did you pass all the tests with no leakage, pain or pelvic pressure? Awesome – you’re ready to start running!
Progressive run/walk programs have the most evidence for SAFE return to running postpartum. There are a variety of programs out there but my personal favorite is couch-to-5K.
You want to keep the following guidelines in place when selecting a running program:
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Increase intensity and volume by around 10% each week (too much too fast is a leading cause of injury)
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Run every other day instead of back to back days
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Start on flat ground then get back to those *dreaded* hills
Whether you run for fun, fitness, and/or mental sanity I hope this gives you some guidance on how to get back to the world of running in a way that is safe and prevents future risk for injury. If you have any questions or any difficulties when performing any of the tests above please don’t hesitate to reach out to us for a free consultation!
