Is it safe to jog or run while I am pregnant?

Is it safe to run while I am pregnant?

This is a question we get asked a lot here at Optimus. Gentle exercise during pregnancy is really important (and safe) for you and your baby. Not only does it help you maintain the strength and fitness necessary to support your baby while pregnant and get through the delivery, but it also helps in maintaining a healthy weight and helps manage stress. The goal of exercising when pregnant is to maintain a good fitness level throughout pregnancy based on exercises YOU ARE USED TO but this is not the time to challenge your body to achieve new fitness targets.

But is running safe?

If you did not jog or run before you became pregnant, now is not the time to take it up. During pregnancy, your body produces the hormone relaxin, which loosens your joints. Due to the reduced stability of your joints while pregnant the increased load on your pelvis, hips and knees during running can make you more prone to injury. If you're not an experienced jogger, it is best to stick to other forms of exercise like walking, cycling or swimming for your cardiovascular workout.

However, if you are used to jogging YES, IT IS SAFE FOR YOU AND YOUR BABY!. Gentle to moderate jogging or running is fine to continue for as long as you feel comfortable. As your pregnancy progresses and your bump size increases you will naturally find yourself winding down the distance, time and intensity of your workout.

There are some things to consider though:

In the first trimester:

- Make sure you aren't pushing yourself too hard. Your should be able to comfortably carry on a conversation while running (1) .

- Make sure to stay well hydrated. Dehydration can reduce blood flow to your uterus (womb) and may even cause premature contractions.

- Don’t overheat! Choose to run at cooler times during the day to control your body temperature, wear sensible clothes, hydrate and don't push yourself too hard.

- Wear proper running shoes that are comfortable and provide plenty of support for your feet as this will help lessen the load on your pelvis, hips and knees as well.

In the second trimester:

- Be aware of pelvic floor dysfunction. See more on this below.

- Your balance may be compromised as your centre of gravity changes with your changing bump size so jog on the flat if you can to avoid a trip.

In the third trimester:

- Watch out for signs of overload on your back and pelvis, with aches and pains. As your baby bump size increases there will be more load and pressure on your low back or pelvis which may lead to aches and pains. This load will be increased by running and may exacerbate the issue.

Generally, listen to your body and watch out for any signs that you might be overdoing things!

Let’s talk about your Pelvic Floor…

Be aware of pelvic floor dysfunction. From the second trimester, the changes in your pelvis and uterus, as well as the increasing size of the baby, will mean there is progressively more stress on your pelvic floor muscles. This will be exacerbated while running. If you feel heaviness in your pelvic floor region during or after jogging or associated leaking this is a sign of pelvic floor stress and it is safer in the long term for your pelvic floor health to reduce or cease running.

When to stop!

Danger signs that you might be overdoing it include dizziness, heart palpitations, leaking from your vagina, nausea or vomiting, a sudden change in body temperature or swelling in your feet or hands. If you experience are of these symptoms you should see your doctor for clearance before continuing.

How can we help?

Got any questions about exercise or running while pregnant? Our physios can guide you on any pregnancy related issues or goals or work with you in conjunction with our strength and conditioning coaches can help tailor a program specifically for you. Book online or give us a call on 9913 8986.

Pelvic Girdle Pain

Written by Cierra File-Murby

It’s really common to confuse pelvic girdle pain (PGP) with low back pain because of the close proximity of where you are feeling the pain. If you’re experiencing pain anywhere from the two bony bits just above your glutes down to the bottom of your glutes or around to the front of your pelvis, then you’re likely experiencing PGP.

Pelvic girdle pain is very common and can affect up to 45% of all pregnant women at some stage throughout the pregnancy. It is also common to experience residual pelvic girdle pain even after you have delivered your baby.

What are the symptoms of PGP?

PGP can be mild too severe but is treatable at any stage in pregnancy and the sooner it is treated, the more likely you are to feel better. It is more common later in pregnancy.

Symptoms include:

• pain in the pubic region, lower back, hips, groin, thighs or knees

• clicking or grinding in the pelvic area

• pain made worse by movement, for example:

1. walking on uneven surfaces/rough ground or for long distances

2. moving your knees apart, like getting in and out of the car

3. standing on one leg, like climbing the stairs, dressing or getting in or out of the bath

4. rolling over in bed

5. during sexual intercourse.

The reason a lot of women experience pain is because of the hormone ‘relaxin’ that your body produces when you’re pregnant. This hormone makes the ligaments in your body looser in preparation for birth. This change may cause a small increase in the range of motion within the joints of your pelvis. As you can imagine, the pelvis is responsible for carrying the load of the baby, if this increase in motion is not met with an increase in the muscle control, it’s likely that this can cause some pain.

Is there anything I can do to help manage the symptoms at home?

The following simple measures may help:

• keeping active but also getting plenty of rest

• standing tall with your bump and bottom tucked in a little

• changing your position frequently – try not to sit for more than 30 minutes at a time

• sitting to get dressed and undressed

• putting equal weight on each leg when you stand

• trying to keep your legs together when getting in and out of the car

• lying on the less painful side while sleeping

• keeping your knees together when turning over in bed

• using a pillow under your bump and between your legs for extra support in bed.

You should avoid anything that may make your symptoms worse, such as:

• lifting anything heavy, for example, heavy shopping

• going up and down the stairs too often

• stooping, bending or twisting to lift or carry a toddler or baby on one hip

• sitting on the floor, sitting twisted, or sitting or standing for long periods

• standing on one leg or crossing your legs.

If that doesn’t help or you want immediate relief see a physio!

While 100% of your PGP during pregnancy may not completely go away, physiotherapy can make a big impact in making you a lot more comfortable. Its really important to get an assessment from a physio, as there could be a few different potential factors causing your PGP.

In some cases, a compression belt around your pelvis can help to provide that additional support. In other cases, some therapy techniques to help reduce some muscle spasm could also reduce a lot of pain. If you are experiencing any sort of PGP or have any questions please give us a call on 03 9913 8986 or book an initial physiotherapy appointment online with Kath, Cierra or Dawn here

Pre or Post Natal Pain, what might be causing it?

As a mother of two children under 3.5 years of age I know first hand the joys and pain that bringing little humans in the world can cause. As a physiotherapist, I am lucky enough to understand the who, what, why and how behind the pain. It is my passion to help mums to be and new mothers better understand the changes that are happening in their body and give you the strategies and tools to help you overcome any pain. Leaving you to continue to enjoy your pregnancy or newborn.

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Physiotherapists are trained to identify the reasons for your pain and guide you on management strategies and safe strength and mobility exercises to help your body feel stronger as your pregnancy progresses as well as after your baby has arrived. Our focus is not just on fixing your pain but we also aim to manage the causes. We always try to keep you as physically active as safely possible which is so important during your pregnancy and vital for building up your strength after baby has arrived.

So what are a few of the common aches and pains that motherhood can bring?

PRENATAL PAIN

There are a wide range of sources of pain during pregnancy. The main contributor to aches and pain are the changes in your bodies hormones and anatomy in preparation for labour. These changes in your pelvic and tummy anatomy to facilitate your growing baby and prepare for delivery, as well as all the new hormones you are producing, can lead to your low back and pelvic joints and muscles feeling achy, weak and less mobile.

Here are two of the most common reasons for prenatal pain that we see at Optimus Health.

Pelvic Floor Weakness

What is it?

The pelvic floor is a group of muscles that form the base of your pelvis. Your pelvic floor supports the structures inside your pelvis and helps with bladder and bowel control. Carrying your baby while pregnant and the potential damage during labour can make your pelvic floor muscles weaker.

What is happening?

When these muscles are weaker you may find that you have less bladder (or even bowel) control or maybe you will just feel excessive pressure pressing down between your legs while walking/lifting etc.

How can Physio help?

Physios can help guide you on the correct exercises to build up your pelvic floor muscle endurance. They will also advise you on how to perform other exercises or activities safely without placing too much stress on the pelvic floor.

What can I do to prevent it?

To help prevent problems now and in the future, such as leaking urine, you should regularly practice pelvic floor exercises. Physiotherapists can teach you what will work best for you!

Abdominal Separation (DRAM)

What is it?

Abdominal Separation or DRAM (Diastasis of the Rectus Abdominal Muscle) is separation or over-stretching of your abdominal muscles.

What is happening?

As your pregnancy progressed your abdominal muscles will have been stretched. In some cases, the two lines of muscles down the middle of your stomach get stretched apart. This is a very normal part of pregnancy! Approximately 1 in 3 women on their first pregnancy and 2 in 3 on their second experience this. The good news is, it can be fixed post-natally!

How can Physio help?

We will assess the nature and extent of the abdominal separation and guide you on the appropriate exercises to start to rehabilitate your abdominals. Just doing sit-ups will not help and could cause more damage as you add more stress to the abdominals, low back and pelvic floor.

What can I do to prevent it?

Staying strong in your core during your pregnancy, with safe, light to moderate loading exercises can help. Avoiding activities that place too much stress on your abdominal muscles later in pregnancy (high intensity core work) is important.

POSTNATAL PAIN

Low Back Pain

What is it?

Your lower back will be weaker after your pregnancy and having delivered your baby (through vaginal delivery or cesarean section). This may lead to joint aching or muscles getting tight and sore.

What is happening?

Not only is your back weaker after having your baby but you are also lifting and bending more than usual caring for your baby. Your low back joints and muscles may not be able to tolerate these extra repetitive activities resulting in pain.

How can Physio help?

We can assess your back and identify the reason(s) for the pain. We will advise you on pain management and work to relieve the pain with manual hands-on treatments. We will guide you on an appropriate strength and mobility exercises to help you tolerate your daily loads better as your baby grows.

What can I do to prevent it?

Stay strong, fit and mobile during your pregnancy with appropriate, safe exercises. Adopt good lifting, feeding and carrying techniques.

In Summary

Pain during pregnancy or after delivery can be caused by a wide range of factors. A significant proportion of the contributing factors can be easily reduced using strategies that physiotherapists are trained in.

If you were training for a marathon you would be getting regular help with niggles and aches! Pregnancy and birth have far more side effects on your body than running…

Lets get you on top of that pain!

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Dawn Cantwell - Originally from Ireland and now Clinical Director of Optimus Health and Mum of Naoise (3.5) and Finn (1.5). ‘Having my babies gave me a whole new perspective of how incredibly strong and resilient mums are. Your body goes through such incredible change and trauma with pregnancy and labour and mums just deal with these problems because they consider them ‘normal’ while caring for their new babies. The reality is most aches and pains can be cleared up easily enough by getting the correct management! I am incredibly passionate about helping women who are currently experiencing pain pre/post-pregnancy and those who want to return to the level of fitness they were pre-pregnancy. If you would like to book a pre or postnatal assessment with Dawn click here: