Accessible alternative text is provided below for the following infographic image.
Infographic image accessible alternative text:
The infographic summarises ‘examples of exercise progression in the postnatal runner’, categorised by ‘weeks postnatal’, as follows:
Weeks 0-2: Pelvic floor muscle strength and endurance. Basic core exercises e.g. pelvic tilt. Walking for cardiovascular exercise.
Weeks 2-4: Progress walking, pelvic floor muscle / core rehab. Introduce squats, lunges and bridging in line with day-to-day requirements.
Weeks 4-6: Low impact exercise – static cycling (the image shows a cartoon of a static exercise bike here). Low impact – cross trainer. Individualise according to postnatal recovery, mode of delivery, perineal trauma and saddle comfort.
Weeks 6-8: Scar mobilisation. Power walking. Increase low impact exercise. Add dead lift. Add resistance to lower limb and core
Weeks 8-12: Introduce swimming. Dependant if lochia stopped and wound healing satisfactory. Spinning if comfortable sitting on a spinning saddle (the image shows a cartoon of a saddle of a static ‘spinning’ exercise bike here).
Week 12 and beyond: Graded return to running. Goal specific. Consider running coach. Consider risk factors e.g. obesity. Modify according to signs and symptoms.
Image source: Sports Medicine NI
Information source quoted by Sports Medicine NI: Goom T, Donnelly G & Brockwell E. Returning to running postnatal – Guidelines for medical, health and fitness professionals managing this population. March 2019