In Part 1 of Returning to Running and Sport after Pregnancy we talked about:
- What to consider when returning to exercise,
- Red flags to look out for and,
- A 6-step framework to help your return to exercise.
In Part 2 we will talk about how Infusion can help you on your return to exercise.
How Infusion Pilates and Physiotherapy can guide you
Let’s say for example, you have a 7 week old baby, and you’d like to resume playing social netball.
How would we apply the 6-step framework to achieve your goal?
1. Ready
If you’re an existing client of ours, you may have already been attending the Studio for Clinical Exercise Sessions throughout your pregnancy, or having Physiotherapy treatment for niggles, or injuries along your pregnancy journey. If this is the case then we should find the next 5 steps progress along quite smoothly, and we would have already reminded you to book in for your 6 week checkup.
If you are a new client to Infusion, we would advise you to book in for your 6 week check up as soon as possible to get you started. This involves thorough body assessment in addition to your specific post natal needs as below.
2. Review
Specific to your post natal needs, we:
- Assess and treat your Abdominal muscles for for separation which is call RAD (Rectus Abdominus Diastasis)
- If you require some additional tummy support, we would supply you with a supportive stretchy band called tubi-grip and advise on how to care for your healing abdominals during this stage
- Assess and educate on your Pelvic Floor (PFM) and deep abdominal muscle function using Real Time Ultrasound (RTUS)
- We would teach PFM exercises appropriate for your level to get those muscles returning to their pre-birth state, and progress these at each review appointment, along with guidelines for what sort of exercise you can start.
If there is any concern of a more serious pelvic floor issue, we would refer you to see a Specialist Physiotherapist for expert assessment and tailored rehab, then you would return to us when they’re satisfied that you can start a RTR program, with continued liaison between the two therapists.
3. Restore
Once the RAD and PFM are heading in the right direction you can start doing specific exercises that address any old injuries, or new weaknesses that we find in our musculoskeletal screening.
This is where ‘activity snippets’ take place. These are short exercise bursts throughout the day, of tasks designed to target specific muscles, with the aim of preparing the body for load and impact. You would start with low impact exercise, progressively increasing load, building strength and endurance over time.
4. Recondition
Now we start introducing longer periods of more intense cardio exercise, and movements specific to Netball. These are vital for an injury free return to sport. Throughout this period (usually a few months duration) if you started to develop any symptoms, we would adjust your program to manage these.
Our aim is to keep moving forwards without setbacks ie. Prevent an injury from occurring by being proactive in our approach.
5. Return
You’ve almost accomplished your goal, we are so close!
This is when we talk about how to manage your first game back.
6. Refine and Re-evaluate
This phase will tend to be ongoing until you’ve achieved your goal, keeping in mind that if you’re continuing to breastfeed there will still be hormones in your body that affect your muscles and ligaments.
If required, we alter your rehab program to push you further, alter it if a new issue pops up, or scale it back a little if something starts to go backwards.
How do you get started?
Your initial assessment
Here at Infusion, our studio sessions are the perfect setting to work on a RTR program. After a thorough full body assessment, we create an individual program for you, including as much or as little home exercises as you can commit to. Week by week your challenges will be monitored and adjusted accordingly. Many of our Physios have extra training in Women’s Health & Continence so you can rest assured that you will receive proper assessment and correct advice.
Your physio team
Having the same Physios to treat you and take you through your rehab sessions means that we are able to monitor you every step of the way, and pick up issues before they become a bigger problem. We are able to provide both pre and post-natal exercise tailored to your needs, and have a trusted network of Health Professionals including Sports Physicians, Occupational Therapists, and Podiatrists for quick onward referral if you need additional help on your journey.
Our practice
We have large treatment rooms to accommodate pram parking if you get stuck without a baby sitter, and a variety of studio classes starting from 7am, through to 7pm to make it easier for you to find a session time that suits you and your family. Our Physios have a variety of movement backgrounds, and experience from around the world, so you’ll be sure to find the perfect match to guide your fitness and recovery journey.
Call or email our friendly reception team to discuss your availability. We look forward to helping you achieve your goals.
Email info@infusionpilates.com.au or call 9448 8393
Written by Sue Lin Kalish
Senior Physiotherapist
Infusion Pilates and Physiotherapy
References
- Moore IS, James ML, Brockwell E, Perkins J, Jones A & Donnelly GM. Multidisciplinary, biopsychosocial factors contributing to return to running and stress urinary incontinence in postpartum women. BJSM, 2021
- Goom T, Donelly G, Brockwell E. Returning to running postnatal – guidelines for medical, health and fitness professionals managing this population. Sports Medicine, March 2019
- Lee R, Thain S, Tan LK, et al. Asia-Pacific consensus on physical activity and exercise in pregnancy and the postpartum period. BMJ Open Sport & Exercise Medicine, 2021
- Donnelly GM, et al. Reframing return-to-sport postpartum – the 6 R’s framework. Br J Sportsmed Monthly, 2021 Vol 0 No 0
- FitRight Professional Education Presentation ‘Postnatal: Return to Running’ Presented by Jess Vanson. December 7th, 2021
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