For the Moms
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Well, the moms. But to be more specific, any pregnant runner looking to sustain an active and healthy pregnancy or a new mom looking to safely return to running.
If you are pregnant or postpartum and dealing with pain related to pregnancy and/or any diagnoses such as diastasis, prolapse or leaking. Or if you just want to take the proactive approach, we’ve got a program option for you.
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Hormone fluctuation: relaxin loosens ligaments and readies the body for birth delivery, joints are less stable and at risk for injury.
Postural imbalances: develop as belly grows, uterus expands and pelvis compensates by moving anteriorly, abdominal muscles stretch, glutes and hamstrings lengthen and can weaken, pregnancy weight gain increases rounded back and shoulder, and forward head positioning.
Breath: the baby takes up space which makes it harder to get a deep breath in or to exhale fully, the back tightens to offset weight, thus it’s necessary to focus on back and side expansion with breath during pregnancy.
Balance: with hormone changes and as body weight shifts center of gravity balance can be thrown off.
Only to name a few!
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The goal of our “For the Moms” program during pregnancy is to take a proactive approach through ongoing musculoskeletal assessment and check ins. We will provide trimester specific guidance and instruction related to modification of running, strength training and daily living that can become difficult. We will provide safe modifications to your training as needed and implement targeted exercise programming to address muscle imbalances arising from postural changes to support your ability to be active through pregnancy. We will begin to establish all the important strength and postural pieces that will make it easier for you to return to running without complications after your baby is born. We will treat any aches, pains or diagnoses that pop up along the way as needed
We also hope this program helps to build overall self confidence and empowerment for you through your active pregnancy.
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The goal of our “For the Moms” in the postnatal period is to safely get you back to running as quickly as we can sustainably and without complications (i.e. leaking, pain, prolapse, diastasis).
We will move through the basics of breathing and postural restoration before adding progressive therapeutic exercise and strength custom to you as a new mom and runner. We will address any of the lingering diagnoses related to pregnancy and childbirth as well as the demand of child care as a new mom. Most importantly we will work together to safely return to run with good movement patterns and strength to sustain it long term.
We also hope this program helps to build overall self confidence and empowerment for you as a running mom!
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We offer 2 different program options that differ only in # of follow up appointments. We offer options of 12 follow ups or 20 and which is the best fit for you depends on how consistently you want to follow up, if you are pregnant or postpartum and any notable complications that could affect care and progress.
For the pregnant runner - if you are looking to start with us during your pregnancy, we highly suggest the 20 follow up option so that we can touch base as needed or desired during pregnancy for prevention, modification and early preparation for your postpartum return to run. We like to have at least 10 follow ups saved for the postpartum period and getting you back into activity
For the postpartum runner - if you are a postpartum runner (whether newly postpartum or not!) looking to safely return to lifting, running and training you could go with our 20 or 12 follow up options. If you are dealing with lingering pain or diagnoses, or just looking for more regular treatment/training we suggest 20.
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Your training sessions will be with a Doctor of Physical Therapy/experienced personal trainer with years experience treating and training runners as well as advanced certification in pre- and postnatal exercise and care.
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We love when moms-to-be start thinking about their wellness care in advance. If you are thinking about getting pregnant and want to prepare your body for the upcoming changes, we strongly recommend starting with a personal training package or training membership. Once you become pregnant we will transition to For the Moms.
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Yes! It is never too late to address postpartum concerns—once postpartum always postpartum. In fact, all too often we see women years postpartum still dealing with issues from returning to run too quickly or without guidance. We recommend scheduling a discovery call with us to discuss your unique situation and select the best Rx for your body and goals.