Women & Men’s Health

Simple “Return to Running” Checklist

3 Months Postpartum

Pelvic Floor:

  • 10x 1s fast repetitive contractions
  • 12x 10s contractions (Maximum Voluntary Contraction)
  • 1x 60s sustained contraction at sub-maximal intensity (~50%)


  • 30mins Walking
  • 15s single leg balance with arm circles
  • 1min steady stair-climbing
  • 10x hops on the spot
  • 10x single leg “running man” repetitions


Strength Tests:

  • Single Leg Calf Raise
  • Single Leg Bridge
  • Single leg Sit to stand
  • Side lying Abduction drawing “Full Alphabet”
  • 20x Consecutive Chair Squats


None of the following symptoms to be displayed

  • Heaviness/Dragging in the pelvic area
  • Leaking urine
  • Inability to control bowel movements
  • Pendular Abdomen or noticeable gap along midline of abdominal wall
  • Pelvic or lower back pain
  • Ongoing or increased blood loss beyond 8 weeks (Not linked to monthly cycle)

Rectus Abdominis Diastasis

Your abdominal muscles (Rectus Abdominis) are joined down the middle of your abdomen by connective tissue or fascia called the Lineament Alba. This normally creates a slight gap between the muscles. In pregnant women, the fascia may soften and stretch to accomodate the growing baby, causing a wider gap than usual between the abdominal muscles. This is called Rectus Abdominis Diastasis (RAD).

RAD can cause a widening of the waist and reduced support for the structures of the back and abdominal cavity. It is very common and usually reduces within the first eight weeks postpartum.

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