Essential Pelvic Floor Insights for Pregnant and Postpartum Runners

Dr. Amanda K. Murdock, a pelvic floor physical therapist with nearly two decades of experience, emphasizes the importance of pelvic health for pregnant and postpartum runners. With a focus on education and proactive care, Murdock aims to empower women to maintain their physical activities without compromising their health.

Understanding the Pelvic Floor

The pelvic floor comprises muscles that play a vital role in various bodily functions, including bladder control and supporting pelvic organs. Murdock’s insight stems from her extensive practice at NOLA Pelvic Health in New Orleans, where she noted that many women sought help only after enduring symptoms for years. This prompted her to create an accessible online platform, “The Vagina Whisperer,” to provide crucial information for women navigating pregnancy and postpartum challenges.

Having graduated with a doctorate in physical therapy from Washington University in St. Louis in 2007, Murdock’s career path took a focused turn when she was inspired by a course on pelvic health during her studies. She realized the necessity of addressing often-taboo topics related to women’s health, particularly during significant life changes such as pregnancy.

Why Pelvic Health Matters for Runners

For athletes, particularly runners, understanding pelvic floor health is critical. Murdock emphasizes that the pelvic floor’s functionality directly relates to running biomechanics. Weakness in this area can lead to issues such as leakage, pelvic pain, and instability. She advises that proper core strengthening, flexibility, and cross-training—such as weightlifting and yoga—are essential components of a balanced training regimen.

As an experienced runner herself, Murdock integrates running with her family life, often engaging in activities with her children. She believes that maintaining a strong pelvic floor is not just about preventing injury but also about enhancing overall performance and comfort during runs.

For women experiencing pelvic floor issues while running, Murdock suggests the use of internal devices, such as pessaries, which can provide support and aid muscle functionality. This holistic approach to training entails not only focusing on the pelvic floor but also considering nutrition and energy management during longer runs.

Training the Pelvic Floor During Pregnancy and Postpartum

During pregnancy, Murdock advocates for specific pelvic floor muscle training, including both quick contractions and long holds in various positions. She notes that these exercises should be incorporated alongside functional movements that engage the core, such as squats and lunges. As women progress into the third trimester, yoga poses that promote relaxation become essential for preparing for childbirth.

Addressing fears surrounding running during pregnancy, Murdock reassures that it is safe to continue the activity with proper support. She recommends wearing a belly support garment to ensure comfort and stability, akin to the support a sports bra provides.

Postpartum, Murdock highlights the importance of a gradual return to running. Women should schedule a check-in with a pelvic floor therapist around six weeks after birth to evaluate their recovery. She points out that many new mothers are cleared to resume strenuous activities without adequate recovery, which can lead to complications.

Her guidance extends to incorporating gentle exercises in the early weeks postpartum, such as pelvic floor contractions and light walking, to promote healing and build strength. By four to six weeks, women can introduce resistance training, ensuring that pelvic floor engagement remains a priority.

Murdock’s recent publication, Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, serves as a comprehensive resource for women seeking to optimize their pelvic health. Her message is clear: prioritizing pelvic floor health is crucial, regardless of age or stage in life.

Women are encouraged to seek help if they experience leakage, pain, or pressure at any stage. Murdock emphasizes that it is never too late to address these issues and that pelvic floor health should be an ongoing consideration as women transition through various life phases.

Ultimately, Dr. Murdock’s insights provide valuable guidance for pregnant and postpartum runners, ensuring they can continue to engage in the activities they love while maintaining optimal health.