Our osteopaths Rea, Jesse, Kat and Alyssa recently sat down to review the recommendations and guidance on returning to running and sport postpartum. The following training plan provides a fantastic framework you can follow with the support of your practitioner to reduce the risk of injury and prioritise your wellbeing when returning to running postpartum.
The following blog has been adapted from the findings of the following study: Deering RE, Donnelly GM, Brockwell E, et al. Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: an international Delphi study and consensus statement. British Journal of Sports Medicine 2024;58:183-195.
Training plan overview:
Individualised - unique to your symptoms
Such as those of the pelvic floor, i.e. urinary incontinence, pelvic heaviness/dragging and pain.
Managing potential health risks
Have healing timeframes been taken into consideration?
Have you achieved the pre-running milestones, such as being able to walk for 30 minutes symptom-free?
Start with a walk-run protocol such as “couch to 5km” without symptoms
Incorporate resistance training
Monitoring for signs and symptoms of bone stress injury
Key muscles to train:
Pelvic floor
With the guidance of a trained pelvic health practitioner based on individualised assessment
Abdominal/core
Lower extremity
Hip/glutes
Unsure how to make a workout program to target these? We have got you covered, our team will be able to make an individualised program for your body, your injuries and your goals.
Progression or regression of the plan:
Guided by physical, mental and social factors
Gradual: only change one variable at a time, avoid drastic changes. Variables include: distance, duration, speed, and terrain difficulty
Extend duration before intensity
Regress the amount you are doing if you are experiencing pain or symptoms and see your practitioner for individualised guidance
Biopsychosocial factors:
Monitor and adjust training based on:
Pelvic health: Pelvic heaviness/drag, urinary/faecal leakage, pain etc.
Musculoskeletal symptoms: Joint and muscle pain
Sleep
Mental health
Lactation
Energy availability
Our osteopaths and physiotherapists are able to provide guidance on your returning to exercise postpartum whether it is running, gym, sport or other. Our team is also here to support your pelvic health.
Osteopathy
Women’s and pelvic health osteopathy
Physiotherapy
Pelvic health physiotherapy
Clinical Pilates
Want to learn more or book an appointment?
Email us at: info@fundamentalhealth.com.au
Call us on: (02) 6193 2354