Return to Running Post Baby

Return to Running Post Baby

Return to running post baby...

So, you have just had a baby and you are about to put on your runners and hit the pavement. Is there anything that you would like to know before you start? Are you having issues that you would like addressed but don’t know where to begin?

Returning to running is a common goal that we see among new Mum's in our clinic. Often they plan on running soon after birth but don’t know how to go about it or what to look for before starting. Returning before you are ready can sometimes lead to injury or other issues such as incontinence so it is a good idea to seek help from a professional.

Luckily in March this year, new international guidelines were released to help support health professionals (such as Physiotherapists) who work with women after having babies. These guidelines aim to provide a basis for helping women safely and confidently return to running and sport after birth.

The 4 main points that appear in these guidelines are:

  • Women can benefit from an individualised assessment and rehabilitation program for the pelvic floor after delivery. This program will focus on treatment and prevention of prolapse, incontinence and also improving sexual function.
  • Returning to running is not recommended prior to 3 months after delivery. This time is extended if women are experiencing pelvic floor symptoms such as incontinence.
  • We should consider body weight, breastfeeding, sleep deprivation, scar tissue and psychological status as part of the overall health of the mother when determining readiness to run.
  • Once a woman has reached 3 months post natal and does not have any pelvic floor issues then a graded running program can commence. The program should be monitored and modified as required.

As you can see, returning to running after having a baby is a little more complicated than you might think! Luckily all of the Physio's at Fitwise Physiotherapy are trained in this area and can provide expert advice as well as treatment for anyone needing help. We want to see all Mum's reach their goals so let us know when you are planning on pulling on your running shoes and we can help you along the way!

Lucy Glasson
Senior Physiotherapist
Consulting at our East Melbourne practice

For more information, or to book, click on "Make a Booking" at the top of the page or call our friendly team on (03) 9822 4999 (Armadale) or (03) 9486 0512 (East Melbourne).  Alternatively, you can email us at if you have any questions.

Source: Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Tom Goom, Gráinne Donnelly and Emma Brockwell Published – March 2019.

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