Can You Run with Diastasis Recti?
Can you run with diastasis recti?
Diastasis recti is a condition in which the rectus abdominis muscles, the pair of muscles that run vertically along the front of the abdomen, separate. This separation occurs along the linea alba, a band of connective tissue that holds the two muscles together.
The condition is often associated with pregnancy but can also occur in men, people who have gained significant weight, or those who engage in certain types of strenuous physical activity.
What are the symptoms of diastasis recti?
A noticeable bulge or protrusion in the middle of the abdomen, especially when straining, such as during lifting or coughing
A feeling of weakness in the abdominal muscles
Difficulty with exercises that require core strength
So, can you run with diastasis recti? The short answer is yes, but with caution.
How to decide if you can run with diastasis recti:
If you're experiencing symptoms such as urinary leakage, pelvic pressure/heaviness, and back pain (or have not yet addressed the condition through proper rehabilitation) running could create more issues down the road.
Running can put significant pressure on the trunk stability system (including the pelvic floor), which may worsen the separation if not managed properly.
Running is a high-impact activity that generates a lot of force. This force can increase pressure on the abdominal muscles, especially if they are already weakened or separated due to diastasis recti.
If the muscles aren't strong enough to handle this pressure, it may cause the separation to worsen or lead to a visible bulge in the abdomen (often referred to as a "pooch" or "doming"). This bulging occurs when the connective tissue (linea alba) becomes stretched and cannot provide enough support.
Without sufficient core strength, running can become more fatiguing, as the muscles that support your spine and pelvis are not able to effectively share the load. This can result in quicker fatigue during running and an increased likelihood of poor form or injury as you tire out.
Urinary incontinence and pelvic floor pressure/heaviness is common in those with diastasis recti, but strengthening the deep core as well as the rectus abdominal muscles will aid in getting rid of those symptoms.
If the separation of the abdominal muscles is minimal and you're not experiencing discomfort or other symptoms, running may not become problematic.
However, if you have a more significant separation, it's important to first address the condition with physical therapy and specific exercises designed to strengthen the core and deep underlying tissues involved in the separation.
If the connective tissue between the abdominal muscles (the linea alba) becomes too stretched or weakened due to diastasis recti, it can increase the risk of developing abdominal hernias.
The added strain of running or high-impact activity can worsen this risk, especially if the abdominal muscles are not able to adequately protect the internal organs.
Can you run with diastasis recti? In short, running is possible with diastasis recti, but you should focus on core strengthening and consult a pelvic physical therapist to ensure you're managing the condition properly and safely.
Need help with managing diastasis recti symptoms in Jacksonville Beach, FL?
If you’re looking for personalized, one-on-one sessions to address your pelvic health concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing pelvic pain, pelvic heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.