Returning to running postpartum – finish neuro physiotherapy nhs line physical therapy

Returning to exercise is one hurdle postpartum, returning to running is another. Running requires a lot from the body. Cardiovascular stress aside, running requires you to respond to gravity pulling down on neuro physiotherapy nhs your joints at 4-8x your body weight. It requires your muscles to be explosive while controlling high neuro physiotherapy nhs amounts of torsion going through your body. Running outside requires you to respond to your environment smoothly, without tripping or falling. As postpartum women return to running, it is important to take steps to get there safely neuro physiotherapy nhs to minimize injury down the road.

If you haven’t read part 1 to this post, check-out our return to basic exercise blog post. We cover what happens to the body during pregnancy and neuro physiotherapy nhs delivery as well as some steps to get you back neuro physiotherapy nhs into basic exercise safely. It reviews checking yourself for diastasis recti and making sure neuro physiotherapy nhs you can use your core muscles appropriately. A point that I want to review here is advocating neuro physiotherapy nhs for yourself and finding out exactly what happened during your neuro physiotherapy nhs delivery. Especially in the case of running, C-section, episiotomy, and grade 3 and 4 tearing will be treated differently.

Let’s break this down to the basics. Running consists of transferring your weight from one foot to neuro physiotherapy nhs the other with a slight flight phase in between. That flight phase is what differentiates it from walking. Flight is also what makes running more impactful on your neuro physiotherapy nhs body. You’re essentially hopping from one foot to the other repeatedly. Now, depending on run form and speed, the amount of force going through your joints varies. Regardless, if you’re performing any sort of “run” you’re putting an increased load through your joints. There is also increased torsion that is going through your neuro physiotherapy nhs body with each step. Without getting into heavy into biomechanics, you need to have control over that rotation to prevent neuro physiotherapy nhs injury with the increased load of running.

Both pregnancy and labor/delivery change the body in different ways. Simply being pregnant can put you in a posture that neuro physiotherapy nhs over-lengthens the abdominal wall and shortens hip flexors. Delivering a child can mean some sort of trauma either neuro physiotherapy nhs to the pelvic floor musculature or the abdominal wall. There is also increased elastin hormone running through your body neuro physiotherapy nhs which tends to make your ligaments a little looser. After discussing the force going through the body during running, it makes sense that we want to be as stable neuro physiotherapy nhs as possible to prevent injury when returning to running. If there was any trauma to your core or pelvic neuro physiotherapy nhs floor, you need to make sure that those muscles are properly neuro physiotherapy nhs working to ensure they will stabilize your trunk and pelvis neuro physiotherapy nhs during running.

Start by making sure you can adequately work your abdominals, glutes and pelvic floor muscles. Start out with basic exercises such as breathing, and body weight squats. Start to build up some single leg stability by practicing neuro physiotherapy nhs single leg squats or lunging. You also want to build stability in the core through neuro physiotherapy nhs movement. You can try anything from dead bugs to 3D planking. The important part is to feel that you can use neuro physiotherapy nhs the muscles that have previously been put in a poor neuro physiotherapy nhs position to work or even damaged.

Once you feel confident that your muscles are along for neuro physiotherapy nhs the ride and strong, you want to start to introduce plyometrics back into your neuro physiotherapy nhs body. A great way to start out postpartum is to begin neuro physiotherapy nhs on your hands and knees in a pike position, and practice jumping from here. Be sure to incorporate different directions and transition from double neuro physiotherapy nhs leg to single leg.

When returning to any activity postpartum, it is important to be kind to yourself! Allow proper time for healing and retraining of your muscles. Pregnancy and delivery do a lot to your body! Try not to compare yourself to your pre- pregnancy level of fitness right after delivery. It’s amazing to have goals in mind, but just make sure you give yourself enough time to neuro physiotherapy nhs achieve those goals safely!