Your baby is here, you feel amazing, and you're itching to get back to running as soon as possible. And that’s great! But before you reach for the trail shoes, it is important to pause and evaluate whether your body is truly ready. Running is high-impact. Even if you feel fine, your pelvic floor, amongst other things, may not have regained the strength to handle it. Furthermore, postnatal healing is affected by things like breastfeeding, how you delivered, hormones, personal health status, and so much more. So, whilst some women will be good to go 12 weeks after delivering, others might have a much longer wait.
As a pelvic health physiotherapist, I frequently meet women seeking help for injuries caused by running too soon postpartum or escalating their training too quickly. They always tell me that they wish they had known the risks beforehand, as they might have avoided their present discomfort. I do not seek to deter you from your sport; on the contrary, my aim in writing this article is to introduce you to some of the things you need to consider so that you can set yourself up for a safer return to running. Careful monitoring of your recovery and well-planned preparation for impact training is essential.
What Is DeQuervain's Tenosynovitis?
DeQuervain's Tenosynovitis is an inflammatory condition affecting the 'Extensor Pollicis Longus and Brevis tendons of your thumb. It's that nagging pain at the side of your wrist, and it can feel very sore indeed. DeQuervain's is also known as "Mummy Thumb" because it's common during the postnatal period.
New mums are particularly susceptible to DeQuervain's because their hands have to work extra hard while caring for a newborn and rarely have an opportunity to rest. Furthermore, the hormone' Relaxin' is still present during the postpartum months, causing soft tissues to be weaker than usual. These factors combined can result in the thumb tendons getting very overworked and inflamed.
Fortunately, 'Mummy Thumb' is only a temporary problem. As your baby grows, the demand on your hands eases which allows the tendons to recuperate, and it will eventually go away. But, whilst you are suffering in the most difficult phase of this condition, here are some tips to help you recover faster and deal with the pain more effectively.
Hello and Happy New Year!
It's not off to the best start with the COVID rate being so high and a nationwide lockdown. According to the new guidelines, non-essential massage services must pause until the lockdown ends. I have thus removed massage from the online booking for the time being.
Physiotherapy services include MSK physio and Mummy MOT. These services are medical and so permitted. I will be continuing to run those two services as normal unless my regulatory body instructs me to stop. If you feel that your physiotherapy is non-urgent and you would like to postpone, please do get in touch, and I can assist you.
A quick reminder. If you have an in-person physio appointment, then you must reschedule if you feel unwell. Whilst lockdown is in place, there will be no late cancellation fee if you cancel at short notice.
Virtual services will, of course, be available as usual as they involve no travel or contact.
Keep safe and well everyone,
Congratulations, mama! You made it through pregnancy and delivered your beautiful baby. During pregnancy you had your body stretched in ways you never thought possible. Now that you’re postpartum, you notice a big gap where your six-pack muscles used to be. You might be wondering what in the world happened to your abdomen. The answer is 'Diastasis Rectus Abdominus' (also knows as DRA).
There is no getting away from it, injuries are an inevitable part of life. Globally, millions of people, every year succumb to a sports-related trauma. A sedentary lifestyle, poor posture, and even plain bad habits might also be the cause of a new injury.
Nutrition may not be your priority whilst you convalesce, but it should be! If you are resting or in a cast, then eating will help you to maintain muscle mass whilst you are off your game. Furthermore, macronutrients have a significant influence on the healing process. The injured body needs raw material to repair the damage, and those materials come from the foods you eat. Let's look at the key dietary strategies you can put in place to augment your holistic recovery.