Pelvic Health Archives - Albertamamas.com

Five things to know about your body when you’re pregnant

I’m a mom of four, a doula, and a women’s pelvic health physiotherapist. I often get asked by moms why more information isn’t available about what “really” happens to your body during pregnancy. I’ve collected some of what I would consider, very important information, that will help your body while pregnant.

Five things to know about your body when you’re pregnant

See a Pelvic Health Physiotherapist and have your pelvic floor, core and more checked. Leaking urine during your pregnancy or after the birth of your baby is common but NOT normal. A functional pelvic floor is important to prevent leaking. Not all pregnant women can do a “Kegel” correctly and may need strategies other than Kegels to have a healthy pelvic floor.
Pregnancy aches and pains are common but NOT normal, and they shouldn’t be expected just because you are pregnant. Pregnancy changes your body in many ways often leading to muscle and joint issues, especially in the back, pelvis, and hips. Sometimes things as simple as correcting your posture, or wearing a maternity belt can give you huge relief.
In a recent study, it has been shown that 100% of pregnant women will have some degree of abdominal separation by 35 weeks pregnant. Learn to strengthen your deep abdominals and use postures and positions to decrease stress on your abdominal wall to minimize the separation. AVOID crunches, v sits/bicycles and planks as these activities could make an abdominal separation worse during pregnancy and early postpartum.
Posture counts when you poop! Certain positions and chronic straining can increase pressure on your pelvic floor and pelvic organs putting you at risk for hemorrhoids, leaking urine, and pelvic organ prolapse. Stay hydrated and eat a healthy fibrous diet, and AVOID straining. When on the toilet, use a stool under your feet so that your knees are higher than your hips, lean forward slightly, and remember to breathe.
Relax and prepare your pelvic floor for baby’s birth. Pelvic floor relaxation is just as important as pelvic floor strength. Learning how to relax your pelvic floor is integral to delivering your baby. Studies have shown a reduction in perineal trauma when women have used massage and stretch techniques to prepare your perineum for birth. If you need some help check out the Epi-no^©, as it may be a good tool to assist you. You can find more information and order the Epi-no^© here and here.

Corina Kerrison is a Women’s Health Physiotherapist and mom of four in Calgary, Alberta. She is co-owner of Optimum Perinatal Health, where she works with women prenatally to ready their bodies for labour and delivery, and postnatally to recover and restore after the birth of their babies. You can find her at www.optimumperinatal.com or on Facebook @optimumperinatalhealth.

For information on when you can start running again after baby, see our article here.

When can I start running again???

When can I start running again???

I’m a physiotherapist, and I am ALWAYS getting this question from new moms! Unfortunately, guidelines are vague, and there are reasons for this!

Each woman enters pregnancy with a different level of fitness, maintains a different level of activity throughout pregnancy, and has a different birth experience. Bottom line, the answer is different for each woman.

How do you know if YOU are ready?

Step 1

Go for your 6-week postnatal check up

Before beginning any intense exercise see your healthcare provider for your 6-week postnatal check up. Have you recovered well from labour and delivery and been given the green light for exercise? Not so fast… a few more steps!

Step 2

Check in with your pelvic floor and abdominals. Do you have any of the 3 “P’s”?

Pain in your pelvis, low back, groin, or abdominals?

Pressure or bulging into vagina or rectum or bulging or tenting of your abdomen with any activity or exercise?

“Peeing” – Leaking of urine (or gas or stool)?

Answer yes to any of these questions??? Then you are not yet ready to run. Book an assessment with a pelvic health physiotherapist to determine the cause and what you can do to fix it. Ideally, I suggest that every woman see a pelvic health physiotherapist in pregnancy and postpartum to be assessed! Once checked and all clear with the pelvic floor and core… progress to step 3.

Step 3

Check your strength. Running requires good single leg strength.

Can you…

Single leg bridge?

Single leg squat?

Single leg hop?

Can you do all those with good form, and without the 3 “Ps” or breath holding?

If not, you need to increase strength and function of your pelvic floor, core, and lower body first!

Step 4

Consider other factors.

Breastfeeding? Did you know your joints are still somewhat loose and might not be ready for a load of running?

Have you slept? Fatigued? Can you match the intensity needed to avoid injury?

Are you getting adequate nutrition and hydration? Your needs will be higher if nursing.

Footwear? Your feet may have changed during pregnancy, and you may need new running shoes.

Step 5

Start slow, listen to your body!

Start a walk/run program on level surface ideally WITHOUT pushing the stroller 4 minutes:1-minute cycles x 4-6 to start.

Increase running time within walk/run intervals, then increase cycles, speed, and terrain.

Gina-Marie Cerantola is a Women’s Health Physiotherapist and mom of two in Calgary, Alberta. She is co-owner of Optimum Perinatal Health, where she works with women prenatally to ready their bodies for labour and delivery, and postnatally to recover and restore after the birth of their babies. You can find her at www.optimumperinatal.com or on Facebook @optimumperinatalhealth.