Use these tips to safely return to postpartum running!
*Note this blog is based on blogger’s experience as a new Mom as well as her professional opinion as a physical therapist.
As a new Mom and runner, I was excited and anxious to get back to running. I knew I was in no physical shape to compete after giving birth to my son but I was anxious to use running as an outlet to have some “Mommy” time alone. I can vividly remember my first run. I knew it was not going to be pretty and only set my goal to complete two miles. Little did I know that that was a lofty goal! I made it half way and was ready for a walking “break.” Since my first run postpartum, I have gradually increased my mileage. Below are some tips that I would like to share that have helped me get back out on the road (and treadmill)! (more…)
You’ve made it through the 9 months of pregnancy and now you can interact with your adorable little one face to face!
With all the time spent snuggling, rocking, carrying, and feeding your infant, your back is feeling tense and sore. Wait! This is not how you imagined this special time would be!
Caring for an infant creates new stresses on your lower and upper back. You now are carrying your little one frequently during the day in your arms or perhaps in their infant car seat. To soothe your baby, you may be standing and rocking or bouncing them for an extended period. You bend over frequently to pick them up from the crib or change their diapers. Even feeding them for an extended time puts stress on your upper back.
What can you do about it now? (more…)
What is pelvic organ prolapse?
Prolapse is defined as a slipping forward or down. Pelvic organ prolapse occurs when a pelvic organ drops from its original position in the pelvis and puts pressure on the vaginal wall. Organs that can be involved are the bladder (cystocele), urethra, rectum (rectocele), uterus, vagina, or small bowel (enterocele). Prolapse can be limited to a single organ or involve multiple organs.
Pelvic organ prolapse is experienced primarily by women. It is most common in women over 50 years of age and in Caucasian and Hispanic women greater than African American women. (more…)
There is a lot of focus on pre-natal lower back pain, but clinically I treat many women in this population that experience upper back (thoracic spine) pain as well. Upper back pain during pregnancy can occur at any point, but is most common in the third trimester. This occurs for several reasons. (more…)
While exercise may feel like the last thing you want to do while pregnant, there are many benefits that may make it worth your while. Exercise can benefit the mother to be in the following ways: (more…)
Let’s be honest, with a newborn at home, exercising may be the last thing on your mind, but there are many benefits to exercise after pregnancy. Exercise can promote weight loss, improve cardiovascular fitness, improve your energy level and mood, relieve stress, prevent or improve the recovery from baby blues or 4th trimester depression, improve the strength and condition of abdominal muscles, and even give you a much needed break from your little bundle of joy. (more…)
When you think about the parts of a woman’s body that are affected by pregnancy, the hands and wrists are not the first thing that come to mind, but up to 20% of women are affected by carpal tunnel syndrome during pregnancy. Symptoms of carpal tunnel syndrome include numbness, tingling, burning or aching in the fingers, and pain in the wrist, hands, forearms, and sometimes upper arm to the shoulder. In severe or chronic cases, hands may feel weak or uncoordinated and muscle atrophy may be present. Symptoms usually affect both hands and can begin at any stage of pregnancy, but are most common in the later stages. (more…)
Are you pregnant and having difficulty rolling in bed, getting in and out of your car, climbing stairs, or walking due to pelvic pain? You may be suffering from a common condition called symphysis pubis dysfunction. The pubic symphysis is located at the front of the pelvis where the two sides of the pelvis meet. This is typically a fairly stable joint, but changes in the hormones during pregnancy relax the ligaments and allow for increased movement, which can result in misalignment and more importantly pain. Pubic symphysis dysfunction is thought to affect up to 1 in 4 women during pregnancy. It can range in severity from mild discomfort during daily activities to inability to bear weight on the legs. (more…)