Running after a Hysterectomy

Returning to running after a hysterectomy can be a challenging process, both physically and mentally. The surgery involves the removal of the uterus, which can have a significant impact on a woman's body. It's crucial to approach the process carefully, ensuring you're giving your body the time it needs to recover fully.

When it comes to running after a hysterectomy, there are several key areas to focus on. Strengthening the hips, ankles, core and pelvic floor muscles can help to reduce the risk of injury and make the process of returning to running more manageable. Here's what you need to know.

Hip strengthening exercises

Hip strength is essential for runners as it helps to maintain proper alignment and reduce the risk of injury. After a hysterectomy, the pelvic floor muscles may be weak, causing the hips to compensate for the lack of support. This can lead to pain or discomfort, particularly during running. Strengthening the hips can help to alleviate this pain and improve overall performance.

Some hip strengthening exercises that you may find beneficial include side-lying leg lifts, hip bridges, and RDLs. These exercises help to target the gluteus medius muscles, which play a vital role in stabilizing the hips during running.

Ankle strengthening exercises

Strong ankles are essential for any type of running, as they help to maintain balance and prevent injury. After a hysterectomy, the pelvic floor muscles may be weak, causing the ankles to overcompensate. This can lead to instability and an increased risk of sprains or strains.

To strengthen your ankles, try exercises like foot arch strengthening, heel raises, and balance exercises. These can help to improve ankle stability and reduce the risk of injury when you're out on a run.

Pelvic floor strengthening exercises

After a hysterectomy, the pelvic floor muscles may be weak, tight or damaged, which can cause a range of issues, including incontinence, discomfort, or even pain. Pelvic floor exercises can help to improve the strength of these muscles, reducing the risk of these issues.

Exercises like breathing, relaxation drills, squats, and bridges can all help to strengthen the pelvic floor muscles. It's essential to work with a pelvic floor specialist to develop a personalized plan that meets your needs.

Returning to running after a hysterectomy can be a slow process, and it's important to listen to your body throughout.

Here are some tips to keep in mind:

Start slowly…

It's essential to start slowly when returning to running after a hysterectomy. Begin with short, easy runs and gradually increase your distance and intensity over time. This will help to prevent injury and give your body time to adjust.

Monitor your body

As you begin to run again, monitor your body closely for any signs of pain or discomfort. If you experience any issues, take a break and reassess your training plan.

Consult with a Specialist

Before returning to running after a hysterectomy, it's important to consult with a recovery specialist. They can provide guidance on when it's safe to start running again and any precautions you may need to take.

Know the Warning Signs

You should not start running if you’re having pain, urine leaking, bleeding or pelvic pressure. Address these symptoms with a professional before you start running.

Returning to running after a hysterectomy is possible, but it requires patience and care. By focusing on strengthening, you can reduce the risk of injury and make the process more manageable. Remember to start slowly, monitor your body, and consult with your physio to ensure a safe and successful return to running.