So you had a baby…….now what?

One thing we are never quite sure of after having a baby is what is “Normal” down there. Sometimes the question is what is a normal part of the process in postpartum healing or what is a common dysfunction that can occur. Let’s talk about what may be commonly happening but needs to be addressed. Leaking of urine or feces can happen especially if there is significant tearing that occurs in the perineum. Pressure or heaviness in the perineal region can be related to the pelvic organs not sitting in the right way. Pain in the pelvic region can be related to tearing, pelvic girdle dysfunction or hypertonic pelvic floor muscles. It is important to look above the pelvis as well at the abdominal wall to see if there is any separation or doming happening since these muscles work with the pelvic floor. While these are not considered “normal”, they are common and sometimes the most important thing is to give our bodies time to heal and recover.

What can you do to aid the recovery?

1. Get rest as much as you can, even if that doesn’t mean sleeping.

2. Ask for help in order to make sure you are taken care of as well as baby.

3. Make healthy food choices and hydrate properly

4. Move your body in ways that feel right including walking, stretching and strengthening exercises.

5. If you still are having concerns at your 6-week check-up ask for a referral to a pelvic health Physical Therapist.

What can I do to start moving my body?

1. Walking. The CDC recommends that health pregnant and postpartum women do at least 150 minutes of moderate-intensity aerobic physical activity per week. Using this guideline can be helpful for setting up walking goals initially.

Breaking it down into smaller sections if key early on!!!

2. Pelvic floor exercises or Kegels as many people know them are great to start early on as long as wounds have healed. The goal is to hold the contraction for 10 seconds and do 10 reps but that may be too much to start. Try a shorter hold like 3 seconds and see if you can get all 10 reps without the pelvic floor feeling fatigued. 3. Diaphragmatic breathing for up to 5 minutes a day can be helpful since the pelvic floor, abdominals and diaphragm all work in relationship together. Focus on a 360-degree expansion of the rib cage and then knit it all back together on exhale.

4. Abdominal activations to cue the inner layer of the abdominals or the “corset” layer can help to get strength and stability back. Practice this in different positions such as sitting, lying down or standing.

With all these tips, hopefully all postpartum moms can feel ready for the next stage in recovery… Return to running and higher impact activities!

If you think you are having some pelvic floor dysfunction, contact us or your local pelvic floor physical therapist for treatment. You can also contact me for help finding someone local to you.

THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE. The information provided in this blog, including but not limited to text, graphics, images and other material are for informational purposes only. No material on this site is meant to be a substitute for professional medical care, treatment or advice. Always speak to your health care provider with any questions you may have regarding a medical condition or treatment. Never delay or disregard professional medical advice because of something you have read on this website.

Postpartum Return to Run

You have been cleared to exercise…but what does that mean and how do you get back to that?

You have hopefully been staying active by walking and childcare but now the fun begins. Remember that it is important to stay on top of selfcare with quality sleep, hydration and health food choices. At your 6-week postpartum appointment, you were cleared to resume what you were doing before becoming pregnant but that was over 10 months ago so it is important to ease back in.

Starting with lower impact cardiovascular exercises including:

• Swimming

• Cycling (stationary)-if in class setting make sure to ride your own

  ride and not get pushed to hard too soon

• Elliptical trainer

Make sure that you have introduced strength training into your sessions as well. Muscle strength is important with returning to running and higher impact exercise. Key areas to focus on for strength training include:

• Lower extremity: Squats, lunges, heel raises, bridging, dead lift,

  step downs

• Core: plank, side plank

• Upper body: rows, lat pull downs

As you progress through these areas and feel stronger, adding in plyometrics can be helpful. Trialing some of the following:

• Jog in place

• Double leg hop in place, double leg hop to front and sides

• Single leg hop in place, single leg hop to front and sides

• Jumping jack: legs only then and lower arms and lastly full range arms

Running progression can begin once you have been cleared but keep aware of any signs of leakage of urine or feces, pelvic heaviness or pressure or pain. Goal would be to start with a run/walk interval. Make sure not to progress faster than 10% per week. If you have some of the symptoms listed above, this may benefit from a referral to a pelvic physical therapist.

If you think you are having some pelvic floor dysfunction, contact us or your local pelvic floor physical therapist for treatment. You can also contact me for help finding someone local to you.

THIS WEBSITE DOES NOT PROVIDE MEDICAL ADVICE. The information provided in this blog, including but not limited to text, graphics, images and other material are for informational purposes only. No material on this site is meant to be a substitute for professional medical care, treatment or advice. Always speak to your health care provider with any questions you may have regarding a medical condition or treatment. Never delay or disregard professional medical advice because of something you have read on this website.