When should you return to running after delivery? There is so much controversy about this topic, and I thought I would share the updated 2019 guidelines to enlighten your decision making. Remember that these tests are only one part of the puzzle, and that a Pelvic Health PT assessment should also be part of it to make sure that you core and pelvic floor are ready for it too.
What’s the risk of going back to running without meeting those criterias?
You may put yourself at risk for permanent damage/injuries such as vaginal prolapse (when your bladder is descending into the vagina), or even pelvic/low back pain. Or you may get lucky and nothing will happen. But do you want to take that chance?
I have had clients who regretted not having been informed about holding off on high impact after birth, as they dealt with low back pain or vaginal heaviness for years after the fact… until they finally consulted with a pelvic health PT to address it. Believe me ladies, it is not worth the risk, especially if a few weeks of adequate exercises prescribed by a Pelvic Health PT can prevent those injuries.
Watch my 10-min video below to test where you’re at 🙂
Also, if after going through these tests you feel like you make the cut, please ensure to go back to running very progressively – starting with some walk/run, flat course, short distances, slower speed, etc. A pelvic health PT can guide you in the progression. You can find the updated guidelines at p.5 here for more details 🙂