When Can I Get Back To...

When can I get back to running?

When can I get back to pilates?

When can I get back to crossfit?

When can I get back to.............??

A very common, and early question many postpartum moms have when in pelvic floor PT. 

For many, it is their mental therapy. For many, it is a chance to feel like their "old selves" again. For many, they feel like they "should" be back to "normal" as soon as possible. 

That's a lot of "quotes", right?

Let's talk about that first.

While we are 100% in favor or returning to whatever physical activity you want to return to in postpartum, we encourage you to ask yourself- "Why do I want to do this?"

Is it because you truly want to get back to that activity, or that you feel you SHOULD get back to that activity? 

Our opinion is that you shouldn't rush back into ANYTHING unless you are doing it for the right reason- because you want to do it for YOU. 

OK, so now you have determined you're ready to get back to your workout...when is it safe to do so?

How should you get back into it?

Here are some guidelines:

-Current guidelines recommend waiting until 12 weeks postpartum to start high level actvities. 

-Are you sleeping OK and eating a healthy diet? Those early days of infanthood can be draining, so if you're barely able to stay awake with basic daily activities, maybe it's not a good time to restart your workout routine. You can't run on fumes!

-Do you have any pelvic floor issues? Incontinence? Prolapse? Pain? If so, have you found a pelvic floor PT to help you? If not, find a PT who specializes in postpartum recovery and can guide you through the process.

-Start with the basics- breathing, activating your core and postures. Unsure how to do that? Guess who can help? (hint-see above)

-Start slow- slower than you think you should. Literally walk before you run. If you push yourself too fast, you may injure yourself. 

-Break it down- ex)if you are returning to running, think about the mechanics of running and see how your body does with the steps:   

-single leg stance         

-heel raise on one leg         

-single leg squat         

-single leg hops         

- etc etc. 

~Each workout can be broken down into smaller pieces to test how your body does. Find an area of weakness? Focus on that. 

-Modify as needed. Don't be afraid to do a workout in a way that works for your body in the NOW- that doesn't mean you will need to do it that way forever. Don't push yourself beyond what you're ready to do- that's how injuries occur and that may prevent you from working out into the future!In the end- be sure you are doing workouts for only one person- YOU.

Go slowly and thoughtfully and get help if you encounter any issues along the way.  Your body will thank you for it!

#returntorunning #postpartum #pelvicfloorphysicaltherapy #returntoexercise #postpartumrecovery

4 years ago