Is running good for Diastasis recti?

When exploring the best cardio options for Diastasis recti at home, a common question arises: Is running a suitable exercise? This question is particularly pertinent for individuals in our private Facebook group (Diastasis recti workout support with Katrina Oakley), where we explore various aspects of postpartum fitness and recovery.





Understanding Diastasis recti and Running

Diastasis recti involves the separation or thinning of the abdominal connective tissue, known as the Linea Alba. For effective healing, this tissue requires a reduction in constant pressure, which is a significant consideration when engaging in any high-impact cardio activity, such as running.

How Running Affects Diastasis recti Recovery

Running poses a challenge to Diastasis Recti recovery due to its reliance on core stability, particularly for pelvic support. With a weakened core, as is common in Diastasis recti, running may lead to improper loading on the connective tissue rather than engaging the entire core and glutes effectively. This imbalance can hinder the recovery process.

Risks Associated with Running and Diastasis Recti

Running without adequate pelvic stability can lead to a variety of issues, including IT Band syndrome, knee and hip pain, Achilles tendonitis, plantar fasciitis, back pain, and neck and shoulder tightness. These problems are often a result of the core not functioning correctly due to Diastasis recti.

Assessing Readiness for Running

To determine readiness for running, several factors need consideration:

  1. Pelvic Floor Health: Experiencing incontinence during exercise signals that the Pelvic floor might not be prepared for high-impact exercises.

  2. Posture Evaluation: Look for Forward Head Syndrome, shoulder hunching, pelvic tilt, and rib positioning. Poor posture and alignment can exacerbate Diastasis recti symptoms.

  3. Running Technique: Proper running form involves correct alignment, maintaining a tall posture, and a slight forward lean. Chi Running is a technique that emphasizes these aspects

  4. Core Strength: Progressing through a plank progression process is essential to ensure the core can handle the frontal loading experienced during running.

  5. Gradual Progression: If you decide to run, begin slowly and cautiously, increasing mileage over time and avoiding running when tired to maintain proper posture and alignment.

  6. I suggest starting with short 15 second sprints, with 60 seconds walking in between and increasing the sprinting time as you feel good.

Cautions for Partially Healed Diastasis recti

If your Diastasis recti is only partially healed, high-impact activities like running might cause the condition to worsen. Regular monitoring and adapting your exercise routine based on your body’s response are essential.

Alternative Exercises for Diastasis recti

For those not yet ready for running, there are safer, low-impact alternatives:

  • Walking: A great low-impact Cardiovascular exercise that can be gradually intensified.
  • Swimming and Water Aerobics: These activities provide resistance without straining the abdominal area.
  • Cycling: Whether stationary or outdoor, cycling is a low-impact way to build endurance and cardiovascular health.
  • Pilates: These disciplines focus on core strength, flexibility, and alignment, which are beneficial for Diastasis recti.

Personal Experience and Community Support

Sharing personal experiences and seeking advice from others who have navigated similar challenges can be incredibly valuable. Our Facebook group, for instance, offers a platform for such exchanges, providing insights and support in your fitness journey.

Final Thoughts

Deciding whether to run with Diastasis recti depends on individual circumstances and the body’s readiness. While high-impact exercises like running might not be ideal during the early stages of recovery, exploring low-impact exercises and progressively advancing to more intense workouts is a safer approach. Regular monitoring and adjustments based on your body’s response are crucial for a healthy recovery journey.

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