Running after pregnancy and birth : leg strength

Returning to running as a new Mum cannot be rushed.

There are many considerations before lacing up the shoes and heading out for your first runs. These include:

👉your birth outcomes

👉your leg and hip strength

👉your pelvic floor health, strength and endurance

👉your hormones (are you still breastfeeding?)

👉your support of your pelvis and spine (integrity of your inner core strength).

Moore et al (2021) published a study with tests as basic guidelines for leg strength as required for running. Here are the tests for hips and leg strength. You can try them at home if you think you're near to these measures and to see if you are run ready as far as your strength goes:

✅can you achieve 20 single leg pelvic bridges?

✅can you achieve 20 single leg sit to stands?

✅can you achieve 20 single leg calf raises?

✅can you achieve 20 side lying leg lifts?

These tests are no means exhaustive. There are many other tests and considerations with your balance, running specific and pelvic floor muscle control. Moore et al (2021) also list these.

Check out our other posts abut the other aspects needed to start your jogging journey after pregnancy. And for further targeted and individualised advice and planning, our physios are here for you and your exact return to running.

#runningmums #returntorunning #postnatalexercise #postnatalrunning #postnatalpelvicfloor

👉 When it comes to your posture, less is definitely more.

👉 Do remember that your postural muscles ( the ones deep in there that hold you up all day), are not the big powerhouse muscles of your body. They work at low levels, but for a very long time!

👉 Don't over do your posture. Gently stack or float through your waists, spine and neck to your skull.

👉 Do feel assured that this gentle workload through your postural muscles is enough, and that mindfulness here will help alleviate the day's aches and tension. After all, this tension is often the compensatory work of your big muscles stepping in to help with your posture if the deep ones are weak or tired.

 #mindfulposture #lessismore #poorposture #pilates #clinicalpilates #thefixprogram #thefixprogramonline #physiotherapy #physio

Yes! The research shows that nearly all pregnancy related pelvic girdle pain resolves after labour. Every woman is different.

It may take a few weeks to months.

It may disappear immediately you walk out of the birthing rooms.

You may require the expert guidance of a physio to get everything well aligned in your hips and pelvic region after the pregnancy changes, and muscles working again in the appropriate way to support the pelvis.

You may need short term activity modification or taping around the pelvis as you return to gentle exercise.

You will need to start your exercise journey post bub by reconnecting with your deep abdominals, pelvic floor and breath.

You will need to find this inner strength before adding impact like running, jumping, or loads such as weight lifting.

But do know that your pelvis will be alright after the miracle of pregnancy and birth!

#pelvicgirldepain #pelvicpain #pregnancypain #pregnancypelvicpain #pregnancybackpain #sijpain #spd #psd #pubicsymphysis #postnatalbackpain #postnatalpelvicpain #thefixprogram #thefixprogramonline #pregnancyphysio