Returning to physical activity after delivery is important due to the established health benefits associated with exercise. But how long should you wait until starting to run? The pelvic health physiotherapist is often asked this question and can offer guidance depending on each woman’s individual risk factors.
Running involves high impact ground reaction forces and sudden rises in abdominal pressure, both transmitting load to the pelvic floor. Post-natal pelvic floor muscles can be weak and less coordinated and may not be able to carry out the important roles of pelvic organ support and continence.
Women need adequate time to heal and regain strength in both abdominal and pelvic floor muscles after pregnancy and delivery:
For example:
- Recovery of pelvic floor muscle and connective tissue is not believed to be maximized until 4-6 months following vaginal delivery (Staer-Jensen et al 2015)
- Abdominal fascia is only just over half of its original tensile strength by six weeks post C-section (Ceydeli et al 2005)
It is usually not recommended to return to running until 3-6 months post delivery at the earliest. Your physiotherapist can help to recommend other lower impact exercise in the first three months. Starting with walking is a great way to get your body used to moving again!
Within these general guidelines, running may still not be recommended at 3-6 months if the following symptoms are being experienced:
- incontinence
- pressure or bulging sensation in the vagina
- pelvic pain
During an examination, your physiotherapist can perform specific tests that will help to provide you with an individual “risk analysis”. These tests may include:
- Pelvic floor strength and endurance (may be measured in standing as well as lying)
- Anatomical measurements that give information about pelvic fascial support
- The ability to transfer load through abdominal muscles if there is abdominal separation (or a “DRA”)
- General musculoskeletal load and strength tests (for example single leg balance, hopping in place)
Getting back to physical activity after delivery is a shared goal of physiotherapists and post-natal women, and the approach needs to be gradual and individualized.
Receiving a Physiotherapy postnatal assessment after delivering your baby can provide you with the information about your individual risk factors and allow you to make an informed decision about returning to running and other high impact activities.
Make an appointment for your post-natal assessment at six weeks after delivering. We look forward to seeing you!
