Getting back to running, sport or HIIT after pregnancy, where should you start?

Congrats! You’ve had a baby and want to get your body moving again. Here are some of the things you need to know before getting back into running, sport or high-intensity exercise after pregnancy.

The demands of pregnancy, birth and the postpartum period involves big changes to the musculoskeletal system. The body needs time to recover and this will impact readiness to return to high-intensity or high-impact activity safely. This would be no different for a runner sustaining a non-pregnancy related injury – our advice would be to commence running again only after appropriate progression through rehab and ticking off key strength and loading criteria!

Can I get back to running/sport/HIIT straight away?

Current guidelines recommend waiting at least 12-16 weeks before returning to running or high-impact exercise. This is to prevent injury to the pelvic floor, abdominal muscles and other joints and muscles.

But this doesn’t mean you can’t be exercising earlier! Low impact or low intensity exercise is safe in the postpartum period from as early as 3 weeks postpartum when directed by a health professional such as a physiotherapist.

Our Shepparton physiotherapists can assess you in the postpartum period, and get you started with your return to exercise at home or the gym, a walking program, or discuss with you our Mums & Bubs Clinical Exercise classes. We recommend a postnatal assessment at the 3-4 week mark to make an individualised plan for returning to exercise.

 

What about my pelvic floor?

The pelvic floor undergoes many changes during pregnancy, childbirth and postnatally. Read our blog to learn more about the pelvic floor. The pelvic floor can become weak, which means that it doesn’t function as well as it should – this can lead to pelvic floor symptoms like bladder or bowel leakage, urgency or prolapse.

Running, sport and/or high-intensity exercise are high impact activities that increase pressure in the abdomen, which in turn places more pressure and demand on the pelvic floor.

Symptoms to look out for that may indicate your pelvic floor or core isn’t coping with exercise:

• Bladder or bowel leakage (even just a little!) or difficulty emptying bowels
• Urinary urgency (rushing to the toilet)
• Heaviness/bulge/dragging sensation in the vaginal area
• Bulging/doming in the abdomen through an abdominal separation

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

 

Return to running or high-intensity training checklist:

✓ Have already completed at least 6 weeks of low impact cardio exercise, such as walking or swimming

✓ You will have done at least 6 weeks of strength and conditioning in the postpartum period prior to running, to get your muscles strong enough for running/sport/HIIT

✓ Timeline wise, at least 12 weeks postpartum (and even up to 6 months), to allow your body time to heal, improve your strength and prevent pelvic floor dysfunction

✓ A pelvic floor assessment and run/sport/HIIT clearance from a pelvic floor physio

✓ Able to pass a series of pelvic floor loading tests without pelvic floor symptoms above

✓ Able to pass general lower body strength tests – this is the benchmark for all runners/athletes to prevent other non-pregnancy related joint/soft tissue injuries!

 

How can our Shepparton based Physiotherapists help with your postnatal return to running?

– Complete a post-natal musculoskeletal assessment and pelvic floor screening (as early as 3-4 weeks postpartum), and refer you onto a local pelvic floor physio if indicated

– Develop an individualised exercise program including general strength, mobility, pelvic floor and core exercises

– Facilitate safe return to running, HIIT or your chosen sport by testing you against the criteria above to ensure you are ready to return to this level of exercise

– Work with you to set some short and long term goals!

 

 

 

 

– Emily Wiedemann
Physiotherapist Shepparton