Dr. Sarah Rudd, a pelvic floor physical therapist with nearly 20 years of experience, emphasizes the importance of pelvic health for pregnant and postpartum runners. She founded her practice, NOLA Pelvic Health, in New Orleans, where she has witnessed many women suffer in silence due to pelvic floor dysfunction. In a recent discussion, she shared essential insights for maintaining pelvic health during and after pregnancy, particularly for those who enjoy running.
Understanding the Role of the Pelvic Floor
The pelvic floor plays a critical role in supporting the bladder, bowel, and reproductive organs. For runners, strong pelvic floor muscles contribute to overall stability and performance. Dr. Rudd notes that issues such as leakage, pain, and instability can arise when these muscles do not function properly. This is particularly important for pregnant women, as their bodies undergo significant changes that can impact pelvic health.
Dr. Rudd’s journey into pelvic health began during her studies at Washington University in St. Louis. A pivotal lecture series on the pelvic floor and pregnancy sparked her interest. After graduating with a doctorate in physical therapy in 2007, she dedicated her career to helping women navigate pelvic health challenges, often addressing topics that many find uncomfortable to discuss.
“So many women are experiencing issues that seem embarrassing, yet they don’t know where to get help,” Dr. Rudd explained. “It was rewarding to assist women in understanding their bodies and staying active.” Her recent book, “Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage,” aims to provide accessible information for women at all stages of life.
Training the Pelvic Floor During Pregnancy
Dr. Rudd advises that training the pelvic floor during pregnancy should be as intentional as preparing for a race. This includes practicing pelvic floor muscle contractions through Kegel exercises, which can be performed in various positions such as standing, sitting, and on all fours. “Functional movements like squats, lunges, and planks are crucial for building strength and engaging the pelvic floor,” she added.
In the third trimester, incorporating yoga poses can further aid pelvic floor relaxation, preparing women for labor. Dr. Rudd encourages women to seek pelvic floor therapy during pregnancy to help mitigate potential issues like back pain and urinary leakage postpartum.
“It’s important to remember that running during pregnancy is safe,” she said. “Wearing supportive belly bands can alleviate discomfort during exercise.” She emphasizes the significance of proper footwear, especially as pregnancy increases ligament laxity in the body.
Postpartum Recovery and Return to Running
After giving birth, Dr. Rudd suggests a gradual return to running, ideally around 12 weeks postpartum. She highlights the importance of core strength and pelvic floor health during this recovery phase. “Women should spend the first six weeks focusing on recovery and rebuilding strength,” she stated. Walking can aid in healing and circulation, while pelvic floor contractions should be introduced early on.
Dr. Rudd also notes that many women may not realize their pelvic floor is functioning at less than 50 percent six weeks postpartum. “We wouldn’t send an athlete back into competition at that level,” she remarked, urging women to prioritize their recovery before resuming high-impact activities.
By incorporating exercises like single-leg glute bridges, mountain climbers, and wall sits, women can strengthen their pelvic floor and core. Dr. Rudd emphasizes that it’s never too late to address pelvic health concerns, regardless of how long it has been since childbirth. “Your body changes with every stage of life, and maintaining pelvic floor health is crucial for overall well-being,” she advised.
Dr. Rudd’s insights provide an invaluable resource for women navigating the challenges of pregnancy and postpartum recovery, ensuring they can continue to engage in their passions, including running, with confidence and health.
