Hello everyone! This is Linnea, the pelvic floor physical therapist here at CSCM.
Today, I would like to review the updated and recently published research about returning to running postpartum. The postpartum population is critically understudied, especially when research is specified for return to running. This research is exciting because it was updated in 2019 and catered to a return to higher activity overall, a goal many people within the postpartum population have. Still, there are not many protocols or studies available from earlier that cater to the postpartum population.
So, what are the updated recommendations for a return-to-running program? Each program must be individualized according to the person’s symptoms in the postpartum phase. Beginning with cross-training is extremely important.
Key muscles to strengthen include the pelvic floor, abdominals, hip, and lower extremity muscles. After starting to strengthen the muscles initially, as long as you have no symptoms, you can start a walk-run program. During this program, you progress only one factor at a time (duration of jogging, intensity, etc) and progress or regress the program based on how you feel.
It is important to take multiple factors into account with the progression of the program, including:
- Musculoskeletal pain
- Pelvic floor symptoms
- Sleep quality
- Energy availability
- Lactation
- Mental health concerns, including depression, anxiety, and infant bonding
Find a physical therapy team that specializes in postpartum recovery in NYC today.
With the program’s progression, it is also recommended to avoid drastic changes in volume and progress steadily with a day’s rest in between. While there continues to be a decreased presence of available research about postpartum training, this updated paper is a beacon of hope. It provides improved guidance for aiding the postpartum population with progression back to their previous level of function and overall improved quality of life. If you are in the postpartum population and have been considering a return to running, this research is a promising step in the right direction. It’s a testament to our commitment to your health and well-being.
If you’re interested in an individualized training program for your return to running goals, please contact a physical therapist at CSCM today!
Source: Deering RE, Donnelly GM, Brockwell E, et al. Br J Sports Med 2024;58:183–195.
