When can I start running again after having a baby?

It is a question I get asked a lot by my post natal clients. When can I start running again?

It’s a toughie. On one hand, I completely understand the need and want to get out running again. If you love being active, pregnancy can feel like a life sentence of inactivity and then some miserable person (like me) suggests you wait a little bit.

If you use running to boost your mood, then surely when your new mummy hormones are running riot, a run is a great idea. Right? Hmmnn… (puzzled emoticon).

I’ll be honest with you. The day after my 6 week check after having Isaac I put on my trainers and ran like a crazy person. It felt sooooo good. But subsequent training for a 10k left me pretty sore. I ignored my painful pelvis and had weird stuff going on in my hips until I stopped running completely when I got pregnant with Naomi. I wish I had listened to my body.

I’m going to give you the facts and leave you to make your own choice based on your body.

There are four things to consider about running and the post natal body.

1. Your pelvic floor

C-section or vaginal delivery, your pelvic floor will have been under pressure throughout your pregnancy due to the changes in your posture and the way your full uterus will have put pressure on your pelvic floor muscles. Pelvic floor muscles and a pelvis that would have already been weakened by the hormone relaxin.

Excess weight, the size of your baby, the age at which you delivered your first baby, intervention like forceps/ventouse or for some, a sensitivity to pregnancy hormones can all put extra strain on your pelvic floor.

Running on an already weakened pelvic floor is a really bad move. It’s just likely to put extra strain on the area and could increase pelvic floor dysfunction like incontinence or prolapse.

Not convinced?

One of the reasons I became so fascinated with the post natal pelvic floor was my surprise at the number of fit women in their late 30s and early 40s who came to me, having starting running/getting active after their babies were born and realised they had a minor prolapse. It’s really common.

2. Your posture

Your posture inevitably changes during pregnancy. There’s all that baby weight pulling your spine forwards and tipping your pelvis. Running on a wonky skeleton will only exacerbate any issues and probably lead to the physiotherapist’s table. Your body is different post baby to pre baby, it won’t feel the same.

3. Relaxin

It’s estimated that relaxin, the hormone that makes your joints/muscles/blood vessels lax remains in your body for up to four months after you give birth or stop breast feeding. High impact exercise is not nice on joints which are already under strain and could lead to inflammation.

4. Your energy/tiredness

Running takes a lot of energy, both calorific and get up and go energy. If you are breast feeding, it’s important to re-stock any lost calories fast after you exercise. If you don’t you’ll feel shattered and probably reach for the chocolate box. If you aren’t getting much sleep and start running regularly, it could add to the exhaustion.

I don’t want to be the miserly running police but I do want to ensure you get the best advice out there. Running is awesome. Exercise is awesome. But do give yourself time to recover before you get back to it.

Check out the New Mummy Diet for more help on getting back into shape after having a baby.

For information on classes check out Karen’s About page.

Advertisements

Is your pelvic floor ready for high impact exercise?

So you’ve had the baby, the stitches have healed, you’ve done a few pelvic floor exercises and you’ve attempted ‘relations’ with daddy. All seems good so far … then one day you get onto a trampoline with your tot or perhaps even attempt jump jacks at the local circuit class and suddenly it hits you. Things just aren’t the same anymore!

IMG_4966

If you don’t know what I’m referring to then you’ve either had a C-section or you’re one of the lucky ones. Exceptionally fast or very slow pushing phases of labour, high reactivity to hormones during pregnancy, big or multiple babies, age at which first baby was delivered vaginally, intervention such as ventouse or forceps and occasionally even a baby coming out at an awkward angle can all damage you up there. And I say up there because that’s the point, it’s just so hard to know what’s going on up there because we can’t see it and until you try to do something energetic you might think all is well!

So is there anyway of screening pelvic floor health to know if you’re safe to start energetic exercise again? The simple answer is no, it’s all very individual and unless you have an ultra-scound scan it can be difficult to get any conclusive, measurable evidence. But all is not lost. There are some good places to start!

How is it all supposed to work?

Think of your trunk or your core like a box of Pringles. The sides of the box are, for the sake of simplicity, your deep abdominal muscles and lower back muscles. The top is your diaphragm and the bottom, is your pelvic floor. If you were to stamp on the packet (not that you would do this) and the bottom was not completely secure, it would pop off, expelling crushed Pringles all over the floor and making a nasty mess.

iStock_000016066712XSmall

The same is true of your pelvic floor. Think of it like a hammock, or a trampoline, it has more give than a Pringle pot’s bottom to allow for some pressure build up but still needs to be able to clamp shut and secure the pressure within. If there’s a little bit of damage, an over stretch or similar then when put under extreme or continuous pressure, like a set of ten jump jacks, it might not hold up to the intensity.

How do I know if mine is damaged?

Again, you don’t know until you try. When it comes to high impact exercise we need to consider how your fast twitch pelvic floor muscles are working. Here are a few key pointers:

  • Do you leak a little when you sneeze?
  • Do you leak a little when you sneeze in a squatting position?
  • Can you bounce on a trampoline with confidence?
  • Can you do a squat jump, jump jack or series of jump jacks without leaking?

Pelvic Organ Prolapse

Now I’m all for exercise. It makes you feel great, helps manage weight and fat stores, can be sociable etc etc but too much high impact exercise when your pelvic floor isn’t competent could lead to further, avoidable problems, such as pelvic organ prolapse. I should also mention at this point that it’s absolutely nothing to be ashamed of, I spoke with a top level physiotherapist/Pilates expert who experience a vaginal prolapse following the birth of her second child due to running too soon. It doesn’t mean you’re unfit, it just means you’ve been injured. You wouldn’t try running with a torn hamstring.

What to do now?

In my next post I’ll be going into more detail on specific exercises you can do to build strength and competence in your core and pelvic floor. But in the mean time, get familiar with what’s ‘up there’. Do do your pelvic floor exercises and whenever you’re exercising remember to engage your core, from your floor. So literally pull up from your tail and your tummy to make sure everything is tucked in! Remember to do slow wave like exercises first, followed by the quick squeeze all the way up and all the way back down AND do exercise to fatigue. A quick squeeze isn’t going to cut the mustard if you’re injured.