Pain, Discomfort, Strength Training & Pelvic Floor Physios

Photo Source: www.everydayhealth.com

Part 1

Did you experience any pain or discomfort when you started to run again?

Gina: Yes!! Discomfort... not pain. Pelvic instability and related pain.  Pulling sensations around C-section scar.  Lower back soreness from loss of core/back strength.

Cathy: Again, I just listened to my body. Some days I could get in an hour, some early days, 10 mins was all [I could do].

Becky: When I started running in postpartum, I experienced mild pain-discomfort in my pelvic floor.  I would also have discomfort in this area a couple hours after running. 

Jackie: My incision was definitely tender for a while after but I did a lot of massages and cupping on my incision to help with recovery.  

Darolyn: Started seeing a Pelvic-floor specialist and would highly recommend doing the same.


Part 2

Many runners will incorporate strength training into their workout routine to help prevent injury. I reached out to my fellow runners and asked them these questions: Did you incorporate strength training in your postpartum running routine? Which muscle groups did you work on?

Gina: I tried to do pelvic stability exercises/back and core strength, but this was very minimal as you just don’t have time! Any spare moment was either a run or a nap. Stretching was usually completed while breastfeeding a hungry baby that was waiting for you!

Cathy: I have always incorporated strength training. Likely an added focus on lower abs and hip mobility after pregnancy.

Becky: At first (1month) I wasn't doing much strength training but after the discomfort and mild pain of my pelvic floor while running, I began to rehabilitate this muscle area and core. Then I began to work on my hip flexors, core, and pelvic floor. This is where all my weakness was due to my body shifting. I probably spent equal days strength training that I did running. Later, (3months in) to support the weight of my child, I started strength training in all areas: arms, legs, etc.

Jackie: At 6 months postpartum, I had a lot of hip flexor pain due to weak core and glutes. That is when I started to incorporate a lot more strength training. Still a long way to go, C-sections are no joke. 

What the internet says: 

Work on the following muscle groups: 

  • Core and pelvic stability. 
  • Lower body strength.
  • Plyometrics. 
(Lindberg, 2021)


Part 3

In addition to strength training, some runners will work with Pelvic Floor Physiotherapists to help them return to running in a healthy way. 

What is a Pelvic Floor? 
"Your pelvic floor is a group of muscles found in the floor (the base) of your pelvis (the bottom of your torso). If you think of the pelvis as being the home to organs like the bladder, uterus (or prostate in men), and rectum, the pelvic floor muscles are the home's foundation." (Cleveland Clinic, 2021) 

What does a Pelvic floor physio help with?

    "Pelvic floor physiotherapy treatment is available for all forms of pelvic floor dysfunction including bladder, bowel, and sexual dysfunction, pelvic pain, pelvic organ prolapse, and pelvic floor muscle dysfunction. Pelvic floor physiotherapy is available to women, men, and children who are experiencing any symptoms of pelvic floor dysfunction as well as individuals wanting to be pro-active and are seeking pelvic floor health education and skills necessary for the prevention of pelvic floor dysfunction." (Nova Physiotherapy, 2021) 


Becky and Darolyn both worked with Pelvic Floor specialists, meanwhile, the other ladies did not feel that it was necessary. Both felt that it helped them return to running sooner and enabled them to recover properly. 

Darolyn strongly recommended Nova Physiotherapy in Winnipeg, which offers programs pre- and post-natal. On the website, they specify that it can help with, "
  • exercise & pregnancy,
    •  
  • musculoskeletal pain during pregnancy,
  •  postpartum rehabilitation,
    •  
  • pelvic floor muscle health,
    •  
  • blocked mammary ducts during breastfeeding". (Nova Physiotherapy, 2021)

    • My reflection: I think I will give it a try since it is covered under our benefits and I will have lots of time in the summer. I am planning to book an appointment in July (pre-natal) and depending on how that goes, I will proceed from there.

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