Boston’s vibrant running scene, from the historic Boston Marathon to peaceful jogs along the Charles River, is full of inspiration for runners of all levels. But for postpartum runners, the journey back to running isn’t always straightforward. After pregnancy, the body undergoes significant changes that can impact strength, stability, and overall performance. At Pacer Physical Therapy in Boston, MA, we help moms return to running safely, efficiently, and pain-free— through specialized physical therapy so they can run stronger than ever.
The Unique Challenges of Postpartum Running
Running places high demands on the body, and postpartum runners face additional factors that require careful attention. Whether you’re eager to get back to your usual mileage or just starting to rebuild your endurance, understanding these challenges is key to a safe return.
Common Postpartum Running Concerns:
- Core and Pelvic Floor Weakness: Pregnancy and childbirth can weaken core muscles and the pelvic floor, leading to instability, discomfort, and issues like leaking, pressure, or pain.
- Hormonal Changes: The body continues to produce relaxin postpartum, which can affect joint stability and increase the risk of injury. This can be influenced by many factors including genetics and whether you are breastfeeding or not.
- Changes in Running Mechanics: Adjustments made during pregnancy—like altered posture and gait—can carry over, potentially leading to inefficiencies or discomfort when running.
- Increased Injury Risk: Due to weakened muscles, changes in your core and pelvic flor, postpartum runners are more prone to injuries like ankle sprains, runner’s knee, pelvic floor heaviness, IT band syndrome, and lower back pain.
How Pacer Physical Therapy Helps Postpartum Runners
At Pacer Physical Therapy, we specialize in helping runners navigate the transition back to training after pregnancy. Our expert team designs personalized plans that restore strength, improve mechanics, and address any lingering postpartum concerns. We follow an evidence based approach to getting back into running including our return to run screen that we perform on every mama who wants to integrate running back into their routine.
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What to Expect at Pacer Physical Therapy:
Postpartum Gait and Running Analysis: We assess your running form, posture, and stride to identify any biomechanical inefficiencies caused by pregnancy-related changes. This helps us address imbalances before they lead to injuries.
Pelvic Floor and Core Rehabilitation: A strong core and pelvic floor are essential for running stability. We provide targeted exercises to rebuild strength and endurance in these key muscle groups, helping to prevent issues like incontinence or pelvic pain.
Gradual Return-to-Run Program: Jumping back into running too quickly can lead to setbacks. We create a progressive plan based on your body’s readiness, ensuring a safe and effective return to running without overloading weakened muscles and joints. This all starts with jumping and running in place, practicing impact on your own, and then getting back into a run-walk program with guidance from our team.
Strength and Mobility Work: Postpartum recovery isn’t just about getting back to running—it’s about running stronger. We incorporate strength training for key muscle groups (glutes, core, hips) and mobility work to improve flexibility and reduce compensatory patterns. We also offer a strength for mom runners group fitness class that can be helpful to meet other mom runners in the community and have a time dedicated with us to workout as you get back into your routine.
Common Postpartum Running Injuries We Treat
Returning to running too soon or without proper recovery can lead to injury. At Pacer Physical Therapy, we address a variety of postpartum-related running injuries, including:
- Pelvic Pain: Discomfort in the pelvic region due to weakened or misaligned muscles.
- Lower Back Pain: A common issue caused by core instability and postural changes.
- Knee Pain (Runner’s Knee): Often due to muscle imbalances or improper biomechanics.
- IT Band Syndrome: Tightness and inflammation along the outside of the knee and thigh.
- Plantar Fasciitis: Foot pain resulting from weakened arches or improper foot mechanics.
Why Boston Moms Choose Pacer Physical Therapy for Postpartum Running
Boston runners know that staying strong and injury-free is the key to enjoying the sport. For postpartum runners, that means a gradual, well-supported return to running and this is where physical therapy can help. At Pacer Physical Therapy, we combine expertise in postpartum rehabilitation and running mechanics to help new moms regain confidence in their stride so they can run strong!
Ready to get back to running stronger than ever? Contact Pacer Physical Therapy in Back Bay, Boston today and take the first step toward a pain-free, powerful return to the sport you love.
