When a runner sustains an injury, experiences a change in health, or a training setback, they are driven to return to the activity that they love. In order to optimize the transition to returning to run again is helpful to see a pelvic therapist who specializes in runners to address unique needs and concerns. If you are returning to running after being pregnant, a surgery, or time away from running, a safe return to run program will be helpful to ensure that your body is fully prepared.
This exercise program is considered one of the final stages in preparing the body for the impact of running. You can see the beginning and intermediate exercises in our other blog posts, or in a paper that Dr. Amanda contributed to, available HERE
Things Off Down There?
Things Off Down There?
These jumping tasks should be done first slowly with emphasis on landing softly, bending the knees, and using force to jump again. Once you have mastered the slow progression without symptoms- no leaking, sense of pressure, or pain, you can progress to faster and larger jumps.
Initially try to perform 10 jumps side to side, and high to low, for 3 sets. When you can easily do this, try to do the exercise without stopping for 30 seconds, progressing to one minute. This helps to build endurance.
Once this is easy, progress to the faster jumps. When hitting the ground, imagine that the floor is hot lava, your goal is to spring back up and off of the ground as quickly as possible, minimizing the time spent on the ground. Do this for 10 repetitions, 3 sets, and once that is easy, work on building endurance by doing it for 30 seconds, progressing to 1 minute.
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Things Off Down There?
