Duration – How long should I run at the beginning?

The duration of running depends on the individual physical and health condition after birth. If complaints occur, the training should be stopped immediately. It is also not recommended to return to old training habits immediately after resuming jogging and to step directly to the load limit.

No general recommendation can be made regarding the duration of the running session, as the pelvic floor and muscles regain their strength at different speeds and each body has a different strength and endurance. It is advisable to start jogging slowly and not for too long and to pay attention to signals from the body. Physical fitness, as it existed before birth, is only restored on average six to nine months after birth.

What can I do for the pelvic floor?

The pelvic floor consists of muscle trains located between the pubic bone and the coccyx.These are an important part of continent preservation. During pregnancy, a large weight is placed on this muscle socket, which stretches and loosens it. Vaginal delivery also puts a strain on the pelvic floor.

It is therefore recommended to strengthen the pelvic floor muscles again in the course of regression exercises to prevent incontinence or a lowering of the uterus and vagina in old age. Training is also worthwhile with regard to a more intensive sensation during sexual intercourse. There are special exercises that can be done at any time and already during the postpartum period.

You should start slowly and gradually train more intensively over time. A midwife can make good recommendations regarding the choice of exercises. There are also special post-pregnancy courses with recovery gymnastics, which pay particular attention to the pelvic floor and are led by trained specialists.

Most statutory health insurance companies cover part of the costs or a certain number of course hours. It is advisable to consult with the insurance company regarding the assumption of costs. Many women suffer from temporary urinary incontinence in the first year after giving birth, but for some women it can last longer or even be permanent.

This is usually a so-called stress incontinence or strain incontinence, in which small or even larger amounts of urine are discharged due to pressure build-up such as when laughing, coughing or jumping. The pelvic floor, which is an important component of the continence apparatus, is affected during pregnancy and birth. Therefore, it is very important to do regression exercises and strengthen the pelvic floor.

The exercises should be done regularly, preferably daily, because only then can the training effect and success be achieved. In the process, the muscles become stronger again and continence is usually regained. If there is no success even after regular pelvic floor training, you should consult your gynecologist or urologist.

This will help to clarify whether another form of incontinence may be present. Physiotherapy or electrostimulation are treatment options for persistent bladder weakness. In serious cases and after all other treatment options have been exhausted, surgery can also be helpful.