Running After Pelvic Surgery or Childbirth

For many runners, taking time off is tough. But when your body’s healing from childbirth or pelvic surgery, time off isn’t just necessary—it’s critical.

That doesn’t mean you’re stuck on the sidelines forever. It just means your return to running needs to be smart, paced, and—above all—respectful of what your body’s just gone through.

It doesn’t matter if you’re a new parent itching to move again or someone recovering from pelvic repair, the path back to running is totally possible. But it’s not a sprint—it’s more like a gentle, steady jog with plenty of checkpoints along the way.

Let’s break it all down.

What Actually Happens to Your Pelvic Floor?

When people hear “pelvic floor,” they often think of Kegels and not much else. But those deep muscles do a lot more than stop the occasional leak. They’re the foundation for your entire core system.

They help hold up your bladder, bowel, and uterus, stabilize your spine, and absorb the impact from every step you take.

After Childbirth

During pregnancy, your pelvic floor stretches significantly to support your growing baby. Then during childbirth—especially with interventions like forceps or episiotomies—those muscles get seriously stressed. Even a straightforward birth can leave the area feeling weakened for months. This is only on of the struggles that female athlete can face.

Common postpartum challenges include:

• Diastasis recti – separation of the abdominal wall
• Pelvic organ prolapse – when organs shift downward, creating pressure or heaviness
• Stress incontinence – leaking urine when laughing, coughing, or exercising

According to Physio Effect Glasgow, about 30% of first-time moms experience incontinence after giving birth.

• A longitudinal study published in the American Journal of Obstetrics and Gynecology found that 30% of women experienced stress urinary incontinence (SUI) five years after their first delivery.
• A systematic review reported that the pooled prevalence of any postpartum incontinence during the first three months postpartum was 33%, as per ​Obstetrics & Gynecology
• Another study indicated that the prevalence of postpartum urinary incontinence ranges from 18% to 34%, with some reports suggesting it can reach up to 56%, though this higher figure likely includes all postpartum women, not just first-time mothers.

After Pelvic Surgery

Surgery adds another layer to the picture. Whether you’ve had a hysterectomy, prolapse repair, or continence procedure, you’re dealing with tissue that needs time to mend—and scar over in a stable, functional way.

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The first six weeks are usually all about healing. Internal stitches are still supporting your tissues, and adding impact—like running—too early can stretch or even undo some of that surgical work. Complete healing often takes a minimum of three months.

Still, some recent research, like the EVeRLAST trial, suggests that people who resume activity earlier (as long as they feel capable and are symptom-free) don’t experience worse outcomes than those who follow strict long-term restrictions.

So… When Can You Run Again?

There’s no hard-and-fast answer, but there are some good benchmarks you can follow.

Postpartum Runners

Most experts agree on one thing: give yourself at least 12 weeks. That’s the general minimum before trying anything high-impact like running. If you had a vaginal birth with significant tearing or a C-section, you may need more time.

C-section recovery deserves a specific mention. At six weeks postpartum, abdominal strength is usually at just 50%. By month six or seven, that can increase to 90%—but it’s still not fully restored.

And if you’re breastfeeding? Your joints may feel looser due to the lingering effects of relaxin, a hormone that sticks around for months. That laxity can make you more prone to injuries if you rush back.

Recovery Checklist Before Running

Before you start lacing up, it’s helpful to test your body with a few functional movements. Here’s what you should be able to do without leaking, pressure, or pain:

If you can get through all that and feel good, your body’s probably ready for some cautious running.

After Pelvic Surgery

For most surgical cases:

• Prolapse repair: Avoid high-impact movement for three months, unless your surgeon says otherwise.
• Laparoscopic procedures: You might be cleared within 6–8 weeks if your recovery is going well.
• Continence procedures: Avoid heavy impact for at least 6 weeks, with a gradual return after 12.

Of course, these timelines can vary. Your specific surgical method, any complications, and your pelvic floor condition before surgery all play a role.

Getting Your Body Ready to Run Again

Once you’ve waited the appropriate time and passed a few functional tests, it’s time to start rebuilding from the ground up. Literally.

Strengthen Your Pelvic Floor

Kegels are the go-to exercise, but the way you do them matters. Pair them with deep, slow breathing and focus on full muscle activation—not just quick squeezes.

Avoid things that strain your pelvic floor early on, like:

• Pushing during bowel movements
• Sit-ups or crunches
• Jumping exercises (until cleared)

After surgery, use techniques like “log rolling” (rolling to your side before sitting up) to keep pressure off healing tissues.

Rebuild Core Strength

Postpartum recovery often involves dealing with diastasis recti. Safe exercises include:

• Pelvic tilts
• Bird-dogs
• Modified planks (on knees or elbows)
• Seated marches

Post-surgery, start small with:

• Glute bridges
• Clamshells
• Side-lying leg lifts

Anything that protects your pelvic floor while reactivating the core is a win.

What a Safe Return Timeline Might Look Like

Here’s an example of how your activity progression might go:

How to Ease Back Into Running

Jumping right into 5Ks isn’t the move. Think intervals: try 30 seconds of jogging followed by 4–5 minutes of walking. Repeat that a few times, and gradually build up from there.

Pay attention to signs your body isn’t happy, like:

• Leaking urine during or after the run
• A heavy or dragging feeling in the pelvis
• Lower back or hip pain
• Vaginal bleeding (if postpartum)

If any of that crops up, hit pause. It’s not a step backward—it’s your body giving you feedback.

Modifications to Make Early Running Safer

You can make your return even smoother with a few smart tweaks:

• Run slower than your usual pace to reduce impact
• Choose soft surfaces like grass or trails to ease pressure
• Try water running for cardio without the pounding
• Add strength work for your hips and glutes—those muscles support pelvic function

Also, don’t underestimate the power of cross-training. Swimming, yoga, and cycling can keep your fitness up while giving your pelvic floor a break.

When to Call in the Pros

 

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A post shared by Caroline Packard -Fitness: Prolapse, Leakage & Diastasis (@carolinepackarddpt)

Even if you feel mostly fine, a pelvic floor physiotherapist can give you the full picture. They’ll assess your muscle function, check for any signs of prolapse or incontinence, and build a custom plan that gets you back to running safely.

Virtual support is widely available now through platforms like Hinge Health, so even if you’re short on time, help is accessible.

Also—before doing anything high-impact—it’s a good idea to get clearance from your OB-GYN, surgeon, or physio.

Recovery Isn’t Linear

Some people run a few miles at 12 weeks and feel amazing. Others try jogging at five months and realize it’s just not time yet.

That’s okay.

In fact, one study found that people who returned to activity earlier after pelvic surgery (as long as they felt ready) didn’t experience worse results than those who waited. But patience is still your best ally.

Remember: a good run should leave you feeling strong, not worried you’ve undone your recovery.

Summary

Running again after childbirth or pelvic surgery isn’t about proving something—it’s about reclaiming movement in a way that respects what your body’s been through.

With the right plan, the right timing, and the right support, you can get back to doing what you love without risking your health in the process.

So take your time. Strengthen your base. And when you’re ready, that first run will feel less like a comeback—and more like a celebration.