Returning To Running Postpartum - 6 Evidence-Based Tips That Can Help (And When to See a Pelvic Floor Physio)

If you notice urine leakage when running, you’re not alone. Leaking during high-impact exercise is incredibly common, particularly after pregnancy and birth, but it does not mean you have to give up running.

The good news? There are several evidence-based strategies that can reduce symptoms and help you run with more confidence. Below are six practical things you can try, plus guidance on when it’s time to see a women’s health physio in the Sutherland Shire for tailored support.

Why does leakage happen when you run?

Running is high impact. Every foot strike creates a burst of pressure through the abdomen and pelvic region. If your pelvic floor muscles, hips, or connective tissue support system can’t manage that load yet, you may experience leakage, often called stress urinary incontinence.

This is especially common (but not normal) for:

• Postnatal runners returning to exercise

• Women with pelvic floor weakness, reduced endurance or poor coordination

• Women with connective tissue laxity or pelvic organ support changes

1) Strengthen your pelvic floor and hips

Pelvic floor muscle training is one of the most effective first-line strategies for leaking with running. Aim for at least 3 months of progressive training that targets:

• Endurance (long holds)

• Coordination (quick pulses and timing)

• Strength and tone

A well-conditioned pelvic floor helps “clamp” the urethra closed during moments of increased downward pressure, like impact at foot strike.

Just as important is hip and glute strength. Your glutes and pelvic stabilisers help control pelvic alignment and reduce strain on the pelvic floor during running. Single-leg strength work, progressively loaded, is especially helpful.

Postnatal physio tip: If you’re not sure you’re contracting the pelvic floor correctly, a pelvic floor assessment with a women’s health physio can make training far more effective.

2) Adjust your running technique (small changes can help)

Tiny posture and form tweaks can offload pressure from your pelvic floor.

Try:

• A slight forward lean from the ankles (not bending at the waist)

• Stacking ribs over hips to improve alignment at impact

• Looking straight ahead or slightly down (especially if you tend to look up)

These adjustments can reduce unnecessary pelvic and spinal strain and help your body absorb impact more efficiently.

3) Don’t brace your abs or “hold” your pelvic floor while running

This surprises a lot of runners.

Actively squeezing your pelvic floor or heavily bracing your abs while running can actually make leakage worse. During running, the pelvic floor needs to move and respond naturally to impact. Think springy, not stiff.

When you hold tension:

• Downward pressure on the pelvic floor can increase

• The “core canister” can’t function optimally

• Shock absorption reduces (your body gets rigid)

Instead, aim for relaxed, responsive muscles that can react and rebound with each stride.

4) Progress gradually (your pelvic floor needs load management too)

Your pelvic floor is a muscle system like any other. If you overload it too fast, it won’t cope.

A graded plan, like a walk-run “Couch to 5K” style progression, gives your pelvic floor time to build:

• Functional strength

• Endurance

• Coordination under impact

Slow, steady progress is the goal, especially if you’re returning to running after birth.

5) Increase your cadence slightly

Cadence is the number of steps you take per minute.

A small cadence increase, without increasing speed, often means:

• Shorter stride length

• Lower impact force per step

• Reduced load through the pelvic floor

Many runners describe this as running feeling lighter. It can be a simple and effective change if leakage happens mainly on harder strides, downhill sections, or faster paces.

6) Consider a pessary (a game-changer for some women)

Sometimes leakage while running is not only about muscle strength. It can be related to connective tissue or ligament support, especially after pregnancy, birth, or hormonal changes.

If you’ve tried strength work and technique changes and you’re still leaking, a pessary may be a great option.

A pessary is a soft silicone support device inserted into the vagina. It can act like a “backstop” for the urethra and bladder support system, essentially assisting structures that are currently under-supported. For many women, it’s an absolute game-changer that allows them to run comfortably and confidently again.

A pelvic floor physiotherapist (women’s health physio) can help determine if this is appropriate and guide you through options.

When should you see a pelvic floor physio in the Sutherland Shire?

If you’re leaking regularly when running, or it’s affecting your confidence, it’s worth seeing a pelvic floor physio for an individual assessment. A tailored plan is especially important if you have:

• Leakage that is not improving

• Vaginal heaviness, dragging, or bulging symptoms

• Pain (pelvic, hip, lower back) with running

• Postnatal concerns (core recovery, prolapse symptoms, return-to-run guidance)

• Frequent urgency, or leaking on the way to the toilet

A women’s health physiotherapist can assess:

• Pelvic floor strength, coordination, endurance and timing

• Hip and trunk control

• Running load and technique contributors

• Whether support options (like a pessary) could help

Final thoughts

Leaking urine when you run is common, treatable, and not something you have to “just put up with.” With the right combination of pelvic floor rehab, hip strengthening, technique changes, graded progression, and support tools, many women can return to running symptom-free.

If you’d like personalised guidance, seeing a women’s health pelvic floor physiotherapist in the Sutherland Shire can help you get a plan that’s realistic, evidence-based, and built around your body and your goals.

Your body isn’t broken, it just needs the right support. 🏃‍♀️💪

Sources:

Donnelly, G. M., et al. (2020). Returning to running postnatal: Guidelines for medical, health and fitness professionals managing this population. Journal of Women’s Health Physical Therapy, 44(2), 71–79.

Dumoulin, C., et al. (2018). Pelvic floor muscle training versus no treatment for urinary incontinence in women. Cochrane Database of Systematic Reviews, 2018(10), Article CD005654.

Heiderscheit, B. C., et al. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296–302.

Woodley, S. J., et al. (2020). Pelvic floor muscle training for prevention and treatment of urinary and fecal incontinence in antenatal and postnatal women. Cochrane Database of Systematic Reviews, 2020(5), Article CD007471.

Sutherland Shire Women’s Physio: Your 6-Week Postnatal Check - What to Expect

Why book a postnatal physio check?

The first 6-12 weeks after birth are a big change for your body. A postnatal women’s physio check helps you recover confidently - assessing pelvic floor function, abdominal separation, C-section scar mobility, posture, and safe return to walking, Pilates or running. If you’ve been searching for a Sutherland Shire women’s physio, this guide explains what happens in your appointment at Flow Physio Co.

When should I come in?

Anytime from 4-8 weeks postpartum (later is fine too). Come sooner if you notice heaviness, leaking, pain, or persistent back/hip/pelvic pain.

Quick note: This article is general info only. If symptoms worry you, please book an assessment with a qualified women’s health physiotherapist or speak with your GP.

What happens at your 6-week postnatal physio check

1) Chat & goals
We’ll discuss your birth, recovery so far, feeding positions, daily loads (hello pram lifting!) and what you want to get back to - pain-free walking, Pilates, gym, running.

2) Pelvic floor assessment (gentle)
Understanding strength, endurance, and relaxation. We teach cues you can actually feel (no guesswork) and give you a simple plan you can do between feeds.

3) Abdominal wall check
We assess abdominal separation (DRAM) and core strategy - how your body manages pressure when you stand, lift, cough or carry bub.

4) C-section scar or perineal care (if relevant)
Tips for comfort, massage, desensitisation and positions that make feeding and settling easier.

5) Posture & daily movement tweaks
Pram height, baby-wearing, lifting technique and set-ups to reduce strain on your back and pelvic floor.

6) Personalised plan
Clear reps/sets, how often, and when to progress - plus check-ins if you’d like support as you return to longer walks, classes or running.

Gentle starter exercises (safe basics)

These are general; stop if you feel pain/heaviness and get assessed.

• Breath + pelvic floor connection: Exhale gently as you lift the pelvic floor; inhale to let it relax.

• Heel slides or marches (slow): Keep breathing; focus on control, not bracing.

• Short supported walks: Build up gradually (e.g., 10–15 mins), good shoes, pram at elbow height.

• Rest positions: Side-lying with pillow support to ease lower-back/pelvic load.
  

Signs to book sooner

• Pelvic heaviness/dragging

• Leaking urine or bowel changes

• Pain with intercourse

• Bulge at the tummy that domes with sit-ups

• Ongoing back, hip or pubic pain
  

Why choose Flow’s Sutherland Shire women’s physio team?

• Specialist care: Pelvic floor, pregnancy and postnatal expertise.

• Private rooms & baby-friendly: Feed or settle during your session.

• Convenient Shire location: Our Sutherland & Woolooware clinics are easily accessed for residents in the Sutherland Shire.

• Health rebates: HICAPS available; EPC/Medicare referrals accepted where applicable.

Ready to feel supported?

Book your 6-week postnatal check with our Sutherland Shire women’s physio team today. Same-week appointments available.

• Do I need a referral?

  No referral is required to see a physiotherapist.

• Can I bring my baby?

  Yes - babies are welcome and we’ll work around feeds and naps.

• How soon can I return to exercise?

  It depends on your delivery, symptoms and goals. We’ll map a gradual plan and let you know when you’re ready for Pilates, strength or running.

• Is this covered by private health?

  If you have extras cover for physiotherapy, yes - use HICAPS/Healthpoint to claim on the spot.

New Sutherland Shire Women’s Physio at Flow: Welcome Edwina Powe

We’re thrilled to welcome Edwina Powe to Flow as our newest Sutherland Shire women’s physio. With postgraduate training and experience across hospital and private practice, Edwina supports women with pelvic floor rehab, pregnancy and postnatal care, continence concerns and complex pelvic pain.
If you’re seeking a Shire women’s health physio who combines clinical expertise with a kind, practical approach, Edwina is now accepting new patients.

Bladder Pain Syndrome (Interstitial Cystitis)

Bladder Pain Syndrome (Interstitial Cystitis)

Charlotte Conlon & Heidi Barlow are a Women’s Health Physiotherapists from Flow Physio Co Sutherland. Today they talks to us about Bladder Pain Syndrome (Interstitial Cystitis)

What is bladder pain syndrome?

The bladder is a pelvic organ that stores urine which is produced by the kidneys, until we decide to empty, the urine then travels down the urethra and is expelled from the body.

Interstitial cystitis is a condition causing bladder pressure, bladder pain and sometimes pelvic pain. Symptoms can vary from person to person and can range from mild to agonising. 


Common symptoms of interstitial cystitis 


• Pain in the bladder/abdomen when the bladder is filling up with urine. The kidney’s make urine constantly so they rarely get a break from pain, some may experience some temporary relief when they empty their bladder 


• Bladder urgency and frequency.  A person with a healthy bladder may urinate 7 times per day, in comparison to someone with bladder pain who may urinate in excess of 20 times day and night.

• Lower back and pelvic pain 


• Worsening of symptoms with menstruation 


• Pain with sexual intercourse 


• Ulcers/sore/bleeding in the bladder which sometimes can be seen in the urine 


• Lack of sleep to due increased urination over night 



Treatment options

• Lifestyle factors such as avoiding smoking and alcohol 


• Dietary factors such as avoiding caffeine, coffee, acidic and spicy foods 

• Managing constipation 


• Physiotherapy - Bladder pain syndrome is associated with an overactive tight pelvic floor, as the bladder fills the pelvic floor tightens and this can increase the severity of symptoms. Physio’s will perform internal and external releases of the pelvic floor and deep internal hip rotators and they can teach you how do do this. They will teach you bladder training and give you techniques to use to try and space out the time between urinating.


• Medication: Pain relief medication can help and your doctor may prescribe medication to help the bladder urgency and frequency


**There is currently no single treatment that has been found to be effective for majority of patients with bladder pain syndrome and to achieve symptom relief, many treatment options may need to be combined**

WHAT IS DIASTASIS RECTI / ABDOMINAL SEPARATION? Women's Health Physio

Charlotte Conlon is a Women’s Health Physiotherapist from Flow Physio Co Sutherland. Today she talks to us about abdominal separation (diastasis recti) during and after pregnancy.

What is a Diastasis Recti?

An abdominal separation that occurs when either side of the rectus abdominis muscles (the 6-pack muscles) separate from the linea alba.

What is the linea alba?

The linea alba is a connective tissue which runs vertically down the centre of the abdominals.

What happens during pregnanacy?

In pregnancy, this stretch of the linea alba can be caused by a number of factors including; hormonal changes, weight gain, weakness of the abdominal muscles, stretching of the abdominal wall or heavy lifting.

Is it normal?

It is considered a normal part of pregnancy and should decrease in the weeks after birth as the uterus shrinks.

When is considered abnormal?

It is considered abnormal to have greater than 2cm separation at 6-weeks post partum.

WHAT CAN YOU DO?

We recommend having a 6 week check up with a Women's Health Physiotherapist who will assess your abdominal separation and the integrity of your pelvic floor. It will also involve assessing the position of your pelvic organs to make sure there is no prolapse.

Following this, your Women’s Health Physio will be able to safely prescribe a postnatal exercise program for you to begin (see here: Returning to Exercise Safely after Pregnancy).