Mend Physical Therapy Blog and Injury Information

How Do I Know I’m Ready? Return to Running Postpartum Self-Guided Assessment.

December 23, 2021

Return to running is recommended beginning 3-6 months postpartum. This is due to tissue healing time frames for the pelvic floor and abdominal muscles regardless of how you delivered. It is important to consider both time frame and specific criteria for each individual (signs and symptoms and risk factors) as there is no ‘one size fits all’ time frame for when a woman is safe to return to run after baby. This is why we find these evidence-based criteria so helpful!

The above load management criteria should be achieved before resuming running without any signs of: pelvic heaviness, dragging, incontinence or pain.

Failure to pass these strength tests should not prevent you from resuming running, but indicate where you can focus strength training to prevent issues such as pain and/or pelvic floor dysfunction.