QuestionI was a regular runner while i was pregnant and continued to run up through my 7th month. I am now almost 4 weeks post partum and i'm dying to go for a nice jog. I feel up to it. Is is okay for me to take a jog for about a mile? If it's not could you tell me the dangers and reasons why not?
AnswerAs an avid aerobic exerciser, I can definitely relate to your need to get your heart pumping again. But at 4 weeks postpartum, your ligaments are still long and therefore do not provide adequate stabilization for your joints during high impact exercise like jogging and running. Ankles, knees and pelvic bones are at particular risk.
I suggest that you start with brisk fitness walking, then if after 10 minutes, your body feels "together" you could jog for 30 second intervals, once every 5 minutes. After this workout, if you feel any type of joint pain, then you know that you've over worked your body.
Many women who try to resume jogging too early will experience the sensation that their bodies are looser (which it is) or that they have to work harder just to do any easy jog, or that they have lost a lot of strength (this is functional and temporary). This is because ligament laxity greatly reduces efficiency in movement.
If you continue to do high impact activity with ligament laxity, not only do you ligaments bear a lot of increased strain, but your meniscus (knee cartilage) and the cartilage the covers the ends of your thigh and shin bones really takes a beating. Injury to one of these tissues could end your ability to run forever.
Think of this postpartum period as the ideal time for you to cross train. Fitness walking, elliptical trainer, biking and swimming can all provide an intense cardio workout without impact.
