Postpartum moms are often given the okay to return to exercise without guidance. Symptoms are often normalized when they commonly occur. You can feel lost and frustrated without guidance. When symptoms are not addressed, it makes day-to-day activities uncomfortable and lead to injury. At 3D Runner PT, we provide the guidance you need to return to your activities without injury. We will listen to and address your concerns as your symptoms are common but not normal. A full assessment of your body will be performed to ensure a complete recovery. This will allow you to safely return to your activities and improve your overall well being.
Diagnosis I Treat:
- Diastasis Rectus
- Urinary Incontinence
- Symphysis Pubis Pain
- Tailbone Pain
- Groin Pain
- Dyspareunia (painful intercourse)
- Pelvic Organ Prolapse/Rectocole/Cystocele
- C-Section Scar Tissue
NOT SURE IF YOU NEED PELVIC FLOOR THERAPY BEFORE RUNNING?
3D Runner Pelvic Therapy Postpartum Return to Running Checklist
This checklist will determine if pelvic floor therapy is needed prior to running.
Do you have these symptoms?
❑ I sometimes have low back pain or pelvic pain (buttocks, pubic bone, genitals, or bladder) which is greater then 3 on a 1-10 scale (10 is worse pain).
❑ I sometimes have heaviness of the pelvic area like my pelvic organs are falling out.
❑ I sometimes experience urinary leakage in daily activities, or unable to fully empty bladder.
❑ I sometimes experience an inability to control bowels in daily activities, or unable to full empty bowels.
***If you answered yes to any of the questions above, contact me for a pelvic floor physical therapy evaluation before to returning to running.
Are you able to…
In standing, can you perform the following two pelvic contraction exercises without pain?
❑ 1) 10x fast reps (fully contract and relax pelvic floor muscles) in under 8 seconds.
❑ 2) 60 seconds hold of a gentle squeeze of the pelvic floor muscles at roughly 50% of full contraction.
❑ Can you perform side lying hip abduction 20 times each leg without pain (lifting your leg up while on your side)?
❑ Can you roll from your back to stomach 5 times each side without contracting your legs and without coning?
❑ Can you perform split jumps for 30 seconds without pain or symptoms listed above?
*** If you answered no to any of the questions above, contact me for a pelvic floor physical therapy evaluation before to returning to running.
What is Involved in Pelvic Floor Physical Therapy?
During a pelvic floor physical therapy evaluation, there is a through assessment of your posture, alignment, breathing mechanics and various clinical tests to identify the underlying cause of injury. During your first or seconds appointment, a comprehensive internal pelvic floor assessment will be performed. This allows me to identify the muscles and nerves contributing to your pelvic floor injury. I will be spending the entire duration of your appointment with you to perform hands on techniques, re-educate faulty movement patterns and monitor a progressive exercise program. Patients have significant improvement in symptoms in 3-5 sessions.
What to expect.
During your private session, a thorough medical history will be discussed, clinical testing to identify the injury (including gait and alignment assessment), visceral testing to rule out any organ referral, more movement analysis or internal pelvic floor exam, exercise programming and movement re-education will be performed during your appointment. You’ll be able to discuss your concerns and goals. A recommendation of follow up sessions will be made at this time which can be accessed through an online portal.