Form and Function Pelvic Health

Previously we mentioned some of the dangers of running to early - so, how do you know if your body is actually prepared to hit the road again?!

Luckily the experts have made a quick list of exercise MUSTs to make sure you’re ready - Check out these 7 exercises and see how you feel!

👍🏻 Walking 30 minutes
👍🏻 Single leg balance 10 seconds
👍🏻 Single leg squat 10 repetitions each side
👍🏻 Jog on the spot 1 minute
👍🏻 Forward bounds 10 repetitions
👍🏻 Hop in place 10 repetitions each leg
👍🏻 Single leg ‘running man’: opposite arm and hip flexion/extension (bent knee) 10 repetitions each side

To make sure that patients are ready for running, it’s important to assess pelvic floor muscle strength to check that it’s strong enough to support the strain of running! 🏃🏻‍♀️

Additionally, even if you CAN do all of these exercises, if you’re experiencing any of the following symptoms, that’s a sign that your body isn’t quite ready for running:

🛑 Urinary and/or f***l incontinence prior to or during commencement of running
🛑 Pressure/bulge/dragging in the va**na prior to, during or after running
🛑 Ongoing or onset of va**nal bleeding, not related to menstrual cycle, during or after attempted low impact or high impact exercise (check back with your midwife or doctor)
🛑 Musculoskeletal pain e.g. pelvic pain prior to or during running

What to do if you are experiencing those symptoms and really want to get back to running again? 🧐 We’re here to help you on the road to recovery and to get you back to doing what you love, running or whatever else! 🙌🏻