GREENVILLE, S.C. (WSPA) – Many women looking to get back in shape after pregnancy may consider running.
As part of our Ask the Expert series, 7NEWS teamed up with Bon Secours St. Francis to speak to physical therapists about the benefits of running postpartum and how soon it's too soon.
“It's important to move at your own pace and listen to your body with these exercises,” says Mary Tepe.
Mary Tepe, a Bon Secours physical therapist and mother of two, says that no matter how healthy you are, the period after giving birth, known as the postpartum period, can be mentally and physically difficult for many women. He said it was possible.
But health experts said resources such as exercise can help boost morale and promote good health.
“Postpartum running is a great outlet for women,” Tepe says.
She said running postpartum is a proven way to improve physical fitness, reduce stress and improve sleep quality for some people.
“It's equally important to exercise at your own pace and listen to your body,” Tepe says.
Medical experts say the key is to listen to your body and know when it's “too early” to lace up your shoes and start moving.
“Generally, we recommend waiting about 12 weeks to resume running after giving birth, which seems like a longer period of time than many people think. It takes a lot of time,” Tepe said.
After your baby is born, there are some things you need to be careful about.
“It's important to be careful not to start new exercises too soon after giving birth,” explains Tepe.
Medical experts say that starting something new or returning too soon after giving birth can cause unwanted pelvic pressure and pain, lower back and hip pain, and put you at risk for other injuries. He said there is a possibility.
“The hormonal changes that occur during pregnancy can also affect you during the fourth trimester or after pregnancy. These hormonal changes can also cause problems with pelvic stability and joints,” Tepe said.
“Running puts 2.5 times more force on your body. That force is also transferred to your lower back, spine, and pelvic floor. Therefore, before participating in load-impact exercises, make sure these muscles are equally strong. is needed.”
So before you suit up and hit the trails, know that starting slow and steady at the right time often wins the race.
“It’s just understanding how to slowly build up practice,” Tepe said. “And I know that this period of my life is temporary and that even just running a marathon or taking an extra exercise class once a week can get me back to the goals I want to achieve.”
Medical experts said other low-impact exercises, such as swimming, group fitness classes, cycling and walking, may also be beneficial postpartum.
If you experience painful side effects after exercise, be sure to seek medical attention.
“Women should stop exercising or running if vaginal bleeding starts or seems to get worse, pelvic pain that doesn't go away with rest, or persists for more than 24 hours after exercise,” Tepe says. To tell. “If you feel dizzy, lightheaded, or extremely fatigued, you should seek immediate medical attention.”
Talk to a pelvic health therapist for guidance with postpartum rehabilitation or to customize a home exercise program to help you reach your goals.
Click here to submit your health topic for our Ask the Expert series.