Hey there, new moms! If you’re feeling the itch to lace up your sneakers and hit the pavement after welcoming your bundle of joy, you’re not alone. Getting back to running postpartum in Washington, DC is an exciting and empowering journey, but it’s essential to approach it with care and consideration for your body’s needs. Here’s a guide to help you navigate your return to running while prioritizing your pelvic floor health and overall well-being.
What is the pelvic floor?
Pelvic floor? What’s that, you ask? Well, let’s start with the basics. Your pelvic floor is a group of muscles that support your pelvic organs, including the bladder, uterus, and rectum. During pregnancy and childbirth, these muscles undergo significant changes and may become weakened or stretched. This can lead to issues like urinary incontinence, pelvic pain, and discomfort during physical activities like running.
![lacing shoes | postpartum pelvic floor physical therapy in washington, dc | external pelvic floor manual therapy in washington, dc | pelvic pain in washington, dc | 20005 | 20036 | 20910 A close up of a person tying their shoes. Learn tips to jog after postpartum and how pelvic floor exercises in Washington, DC can help. Search for external pelvic floor manual therapy in washington, dc to learn more.](https://restorehopept.com/wp-content/uploads/2024/03/tying-shoe-postpartum-pelvic-floor-physical-therapy-in-washington-dc-1024x518.jpg)
Before you lace up those running shoes, consider scheduling a visit to a physical therapist specializing in pelvic floor postpartum physical therapy in Washington, DC. These experts can assess your pelvic floor function and provide personalized exercises and guidance to help you rebuild strength and stability. Addressing any pelvic floor issues early on can prevent long-term complications and make your return to running postpartum smoother and more enjoyable.
Tip #1: Take baby steps
Once you’ve got the green light from your healthcare provider, it’s time to ease back into running gradually. Start with short, gentle walks and gradually increase the duration and intensity as your body adjusts. Listen to your body and pay attention to any signs of discomfort or fatigue. It’s normal to experience some aches and pains as you rebuild your strength, but pushing through excessive discomfort can lead to injury and setbacks. Take a look at this walking program from the Mayo clinic for a good guide to get started walking again for fitness.
![Man and Woman Smiling While Jogging Together](https://restorehopept.com/wp-content/uploads/2024/05/pexels-ketut-subiyanto-5038818-1024x683.jpg)
Tip # 2: Gear up
Invest in supportive gear, including a high-quality sports bra and running shoes that provide adequate cushioning and support. Proper gear can help minimize discomfort and reduce the risk of injury, especially as your body adjusts to the demands of running postpartum.
Tip # 3: Self-care comes first
It can be easy to spend most your time and energy caring for your new baby but don’t forget to prioritize self-care and recovery. Your body has been through a lot, and it’s essential to give it the rest and nourishment it needs to heal. Make time for restorative activities like gentle stretching, yoga, and relaxation techniques. Fuel your body with nutritious foods that support recovery and energy levels, and stay hydrated to support overall health and well-being.
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Tip # 4: Cross- train
As you progress in your postpartum running journey, pay attention to how your body responds to different types of exercise. Incorporating strength training and cross-training activities can help prevent overuse injuries and improve overall fitness and performance. Mix up your routine with activities like swimming, cycling, and Pilates to give your body a well-rounded workout and reduce the risk of burnout.
Tip # 5: It takes time
Above all, be patient and kind to yourself. Your postpartum body is incredible, but it takes time to recover fully. Celebrate every milestone along the way, whether it’s running your first mile postpartum in Washgington, DC or simply enjoying the fresh air and sunshine during your walks. Surround yourself with supportive friends and family who understand the challenges and joys of postpartum recovery.
![A woman stretching and getting ready for a run.](https://restorehopept.com/wp-content/uploads/2024/05/pexels-jeshoots-42400-1024x683.jpg)
How can a pelvic floor physical therapist (PFPT) help return to running postpartum?
Pelvic floor physical therapy (PFPT) is like a secret weapon in the arsenal of new moms returning to running postpartum. Picture it as a personalized roadmap to pelvic health and overall well-being. But what exactly does it entail? Well, think of it as a guided journey led by specialized physical therapists who are experts in all things pelvic floor-related.
During PFPT sessions, you’ll work closely with your therapist to assess the strength, flexibility, and coordination of your pelvic floor muscles. Through a combination of hands-on techniques, exercises, and education, you’ll learn how to properly engage and strengthen these muscles to support your body during running and other physical activities.
One of the key benefits of PFPT is its tailored approach to each individual’s unique needs and goals.
Whether you’re dealing with pelvic pain, urinary incontinence, or simply want to optimize your pelvic health for running and other activities, your therapist will create a personalized treatment plan to address your specific concerns.
PFPT isn’t just about strengthening your pelvic floor muscles; it’s also about empowering you with the knowledge and tools you need to take control of your pelvic health long-term. You’ll learn valuable strategies for managing symptoms, preventing future issues, and optimizing your overall well-being. Think of it as an investment in your future self, setting the stage for a lifetime of pelvic health and vitality.
In essence, pelvic floor physical therapy is like having a trusted ally by your side as you navigate the ups and downs of postpartum recovery and return to running. With the guidance and support of a skilled pelvic floor physical therapist in Washington, DC, you’ll be equipped to overcome any obstacles that stand in your way and emerge stronger, healthier, and more confident than ever before. So lace up those sneakers, mama, and get ready to hit the ground running!
![woman jogging | postpartum pelvic floor physical therapy in washington, dc | pelvic floor exercises in washington, dc | external pelvic floor manual therapy in washington, dc | 20814 | 20816 | 20912 A woman jogs alone through a forest path. This could represent getting back into a running routine after postpartum. Learn how postpartum pelvic floor physical therapy in Washington, DC can offer support in learning new tips. Search for pelvic pain in Washington, DC or pelvic health physical therapy in Washington, DC for support.](https://restorehopept.com/wp-content/uploads/2024/03/running-postpartum-pelvic-floor-physical-therapy-in-washington-dc-1024x683.jpg)
Don’t go at it alone
Remember, your journey back to running postpartum is unique to you. Listen to your body, trust your instincts, and don’t hesitate to reach out for support if you need it. With patience, persistence, and a little help from pelvic floor postpartum physical therapy in Washington, DC, you’ll be back on the road, feeling strong, and confident in no time.
Contact Dr. Hope for a physical therapy assessment to see what kind of pelvic floor treatment is right for you.
Other Pelvic Floor Physical Therapy Services at Restore Hope PT
Dr. Hope works on a wide variety of pelvic health-related issues with all genders. She works with female sexual dysfunction, constipation, abdominal pain, pregnancy pain, pelvic pain in males and females, urinary incontinence in males and females.