This was the most helpful video I’ve seen so far! Thank you! Do you have any additional recommendations for moms who’ve dealt with SPD in pregnancy? I loved running, but never did strength work previously. At 13 wks, I ran 6 miles and immediately developed SPD after. I did PT for a month and since then I’ve continued to do daily pelvic/core strengthening. I also do full body workouts on top of that. I am the strongest I have ever been by FAR, but still can only manage short walks. I’m now 32 wks and don’t know how SPD will affect my return to running or what approach I should take. I don’t want to delay my healing at all, but I’m dying to run again!
You’re welcome! Happy to hear the video was helpful for you. I don’t have any videos myself on this topic but will add it to my list for future content. SPD is common during pregnancy and it sounds like you’re doing all the right things by having seen a PT and doing your strength work to best support all the things that are changing in your body - relaxin hormone is a big culprit of SPD symptoms. As you transition PP, your hormones with shift again and this plus gradually resuming your strength work before easing back into running makes a big difference in helping get back to running successfully. Hang in there mama! I’d also recommend connecting with a pelvic floor PT to further support your postpartum healing - do you have any clinicians in your area?
Hello! Oops thanks for bring this to my attention. I swapped that older checklist for this video + movement assessment. Check it out here ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-xaRWYMW7OAg.html
Finally! I have been searching for a video like this and I don't know why it took so long to find it. Thank you for your useful information and educated tips ❤
Hey Christine, thanks so much for making this. It's really helpful. A few questions - is it fine to exceed 60 minutes of strength per week? Additionally, would you put any limits on additional walking, particularly on run days?
You’re welcome! I think another way to view your questions is to ask “does more strength or walking minutes right now support me and my goals?”. I find a lot of my patients think more always = better, but that’s not always true. Overtraining can quickly happen for many of my moms without them realizing, and or they think overtraining only happens to pro athletes. Focus on quality vs quantity of movement to allow your body to take in the training you’re doing without draining your energy bank account. This is something that will be unique to each person, what season of postpartum you’re in, nursing needs if you’re BF, how is your sleep quality and fueling btw workouts, etc…
You're welcome. Knee pain can be caused by a variety of sources so I would recommend connecting with a pelvic floor physical therapist who specializes in supporting runners to best understand why you're having knee pain. However, knee pain that comes on during or after running is often related to hip and core strength needs, as both are important for supporting the loading that running requires. When the hip and core aren't strong enough, then it often causes increased loading at the knee, resulting in pain.
@@supstar90 I would recommend keeping your walks at a comfortable pace and within a time or distance that feels good to your body right now, while also incorporating hip and core strengthening. Knee pain is often a result of needing more support at the pelvis so that extra loading isn't being distributed to your knees
