Essential Insights for Pregnant and Postpartum Runners from Expert Therapist

Dr. Kelsey O’Connor, a pelvic floor physical therapist with nearly two decades of experience, emphasizes the importance of pelvic health for pregnant and postpartum runners. Her insights come from both professional expertise and personal experience as a long-time runner and mother.

In her practice at NOLA Pelvic Health in New Orleans, Dr. O’Connor frequently encounters women who struggle with pelvic floor issues, often suffering in silence for years before seeking help. To address this gap, she created the Instagram account “The Vagina Whisperer” in late 2016, providing accessible information on pelvic floor health, exercise modifications, and support for pregnant and postpartum women.

Understanding the Pelvic Floor’s Role in Running

The pelvic floor muscles play a crucial role in various bodily functions, including continence and organ support. Dr. O’Connor notes that these muscles are particularly important for runners, as they contribute to stability and comfort during physical activity. She highlights that issues such as leakage and pain can arise when the pelvic floor is not functioning optimally.

“It’s essential to think about the whole picture versus just the pelvic floor,” Dr. O’Connor explains. For example, she recalls a patient who aimed to run a half marathon but experienced leakage after 30 minutes of running. “We adjusted her training plan by enhancing her nutrition and modifying her goals to a 10K, which led to significant improvements.”

Dr. O’Connor encourages strengthening exercises that include core stability, flexibility, and cross-training, such as weightlifting and yoga. She stresses that pelvic floor health is intertwined with posture, hip stability, and proper footwear, which are all critical for runners.

Training the Pelvic Floor During and After Pregnancy

For pregnant runners, Dr. O’Connor advocates a proactive approach to pelvic floor training, likening it to race preparation. This includes pelvic floor muscle contractions, functional movements, and exercises that engage the deep core. “During the third trimester, I incorporate relaxation techniques and gentle stretches to prepare for labor,” she states.

She recommends that all women consult a pelvic floor therapist during pregnancy to prevent common issues like back pain and urinary leakage postpartum. “By addressing these concerns early, women can achieve better outcomes after giving birth,” she adds.

Dr. O’Connor also dispels fears surrounding running during pregnancy, noting that with the right support, it is entirely feasible. She advises wearing a belly support garment to provide compression and stability during runs, which can alleviate discomfort and promote pelvic health.

After childbirth, Dr. O’Connor emphasizes the importance of a gradual return to running. “At six weeks postpartum, many mothers are cleared to resume activities, but their pelvic floor is often functioning at less than 50 percent,” she explains. This warrants a careful approach to rebuilding strength and endurance.

She suggests starting with walking within the first two weeks after birth and gradually incorporating pelvic floor muscle contractions and core engagement into daily activities. By four to six weeks postpartum, women can add light resistance exercises and begin to include running, always prioritizing patience and proper form.

“If pain or bleeding increases, it’s crucial to consult a medical provider,” Dr. O’Connor cautions. “Most women should aim to ease back into running around 12 weeks postpartum.”

Dr. O’Connor’s guidance is clear: maintaining pelvic floor health is essential for enjoying running throughout life. She encourages women to feel empowered to seek help for any concerns related to pelvic health, as these issues do not have to limit their ability to engage in activities they love.

“Remember, it’s never too late to prioritize your pelvic floor health,” she concludes. “Your body is constantly changing, and it’s important to adapt your approach to health and fitness accordingly.”