Running with Diastasis Recti

What is Diastasis Recti?

Diastasis recti (diastasis rectus abdominis or diastasis) is the separation of the rectus abdominis muscle. The rectus abdominis runs vertically along the front of the stomach. It's divided into left and right sides by a band of tissue called the linea alba that runs down the middle. 

Although it can be seen in men and infants, diastasis recti is most common in pregnant and postpartum women. It affects 60% of people. 

Diastasis recti usually develops in the third trimester of pregnancy. As the uterus expands, the abdominals are stretched and the linea alba thins and pulls apart. It gets wider as it's pushed outward.

It usually resolves itself within eight weeks of delivery. After the baby is born, the linea alba, which is highly elastic, can heal and come back together.

However, when the tissue loses its elasticity from being overstretched, the gap in the abdominals may not close as much as it should. This is diastasis recti. About 40% of those who have diastasis recti still have it by six months postpartum.

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How do I know if I have Diastasis Recti?

Once you’ve given birth, some experts suggest waiting until a couple of weeks postpartum to check for diastasis recti, since so many hormonal and physical changes are happening — and the gap may close in the meantime on its own.

But when you are ready (and it's a good idea to double-check with your healthcare provider on the timing), you can try this quick self-test for diastasis recti:

• Lie on your back, knees bent, soles flat on the floor.

• Support your head and shoulders with pillows and rest your arms flat at your sides.

• Raise your head slightly.

• Feel for a soft lump, where your fingers can compress down into the vertical line above and below your belly button; it may indicate a separation. You can tell how big the space is by counting the finger widths between the muscles: one to two finger-widths is normal; three or more could be a sign of diastasis recti.

Another sign is that your belly cones or domes when you lean back on a chair or get up out of bed. You can check for diastasis recti on your own, but it is always a good idea to speak with your healthcare provider about your symptoms.

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Can you fix Diastasis Recti?

To fix diastasis recti, you'll need to perform gentle movements that engage the abdominal muscles. It is recommended to work with a fitness professional or physical therapist who has experience with diastasis recti. They can create a treatment plan to make sure you are performing the movements correctly and progressing to more challenging movements at the right time.

Certain movements will make abdominal separation worse. During the postpartum period, there are some modifications you should make:

• Avoid lifting anything heavier than your baby

• Roll onto your side when getting out of bed or sitting up. Use your arms to push yourself up

These exercise movements should be avoided if you have diastasis recti:

• Crunches or sit-ups of any kind.

• Planks or push-ups (unless using modifications).

• Downward dog, boat pose and other yoga poses.

• Double leg lifts, scissors and other Pilates moves.

• Any exercise that causes your abdominals to bulge, cone or dome.
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Is it safe to run with Diastasis Recti?

What you need to know before running after giving birth

It is not recommended for new mothers — with or without diastasis recti — to run until at least 12 weeks postpartum. That is because pregnancy and childbirth weaken your abdominals and pelvic floor, which are responsible for stabilising your pelvis and spine during movement. Instability during movement leaves you at risk for injury and pain, and can prolong your abdominal healing postpartum.  

If you have diastasis recti, it’s likely that you haven’t effectively strengthened your abdominals and pelvic floor since giving birth. So while you can start running again, you will want to follow a progressive running program to get back into running gently.

That means you should focus on the following to start with:

• Diaphragmatic breathing. Your diaphragm and pelvic floor work together — and both play a major role in proper core function. 

• Fixing your alignment. Good posture is key to reducing pressure on your body and activating your core properly. 

• Strength training (your pelvic floor, hips, ankles, and abdominals). 

• Cardiovascular endurance. Low impact only: biking, walking, or swimming. 

Once you’re feeling strong, you can start introducing running back into your exercise routine. 

It is important to run slower and shorter distances than you did pre-pregnancy. 

It also means perfecting your running form, focusing on deep core stability exercises, and constantly monitoring your diastasis recti symptoms. Then you can build your way up to harder, faster, and longer runs. Discover our workout ideas to build strength for long distance running.

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Perfecting your running form

Running with improper running form puts a lot of extra pressure and/or force on your body, which puts you at risk for running-related injuries and common postpartum conditions like prolapse and stress incontinence. It can also worsen your diastasis recti.

To figure out if you have good form, start by having someone take a video of you while running. Here’s what it should look like:

The middle of your foot should hit the ground first — if you see a hard heel strike with your leg landing way out in front of you, you’re likely over-striding

You should be leaning forward with your body in a straight line (no flared ribs)

Your trunk should rotate slightly, with your arms swinging back and forth at 90 degrees.

If your form isn’t good, there are things you can do to fix it:

• To train your body to lean forward:

Wall running in place. Stand about 2-3 feet from a wall and lean forward from the ankles up (almost like you’re on skis) to place your fingertips high up on the wall. Get tall as if someone is pulling your high ponytail straight upwards, keeping your ribs tucked in. Staying leaned forward with your fingertips on the wall, run in place. Set a timer and perform for 30 seconds for 3-5 repetitions

Incline training on treadmill. If you have a treadmill, set your incline to 3 or 4. This will help train your body to run with a forward lean. 

• To fix heel strike:

Cadence training. Cadence training is essentially increasing your cadence (aka your step rate) while maintaining or reducing your speed. This helps prevent over-striding and reduces the impact on your body. Aim for a step rate of about 170 beats per minute (bpm), using a cadence app (like Wahoo Fitness or Run Tempo), a digital metronome, or by matching the beat of songs that are 170 bpm.  Even increasing your rate by 5% can make meaningful differences!

You can find out more about enhancing your running form here.

Run safely and enjoy spending time with your newborn baby!

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