Running is a great way to stay active and healthy during pregnancy, but for some expectant mothers, it can come with its challenges. One common issue that pregnant women may experience while running is pain in the pubic symphysis, the joint that connects the two halves of the pelvic bone at the front of the pelvis.
So, why does your pubic symphysis hurt when you run while pregnant? The answer lies in the changes that your body undergoes to accommodate the growing baby. As your pregnancy progresses, the weight of the baby increases, and this puts additional pressure on the pelvic floor muscles. This increased pressure can lead to discomfort and pain in the pelvic region, especially during activities like running that engage these muscles.
The hormonal changes that occur during pregnancy also play a role in the pain you may feel in your pubic symphysis while running. The hormone relaxin, which is produced in higher quantities during pregnancy, helps relax the ligaments in the pelvic area to prepare the body for childbirth. However, this increased flexibility can also make the pelvic joints more vulnerable to instability and discomfort, particularly during high-impact activities like running.
Additionally, the increased blood flow to the pelvis during pregnancy can contribute to the discomfort you feel in your pubic symphysis while running. The pelvic region becomes engorged with blood to support the developing baby, and this can exacerbate any existing issues with pelvic floor muscle strain or instability, leading to pain and soreness during physical activity.
It’s important to listen to your body when you experience pain in your pubic symphysis while running during pregnancy. If the discomfort persists or becomes severe, it’s advisable to consult with your healthcare provider or a pelvic health specialist. They can help assess the underlying causes of your pain and provide guidance on safe and appropriate exercises to manage the discomfort.
There are also steps you can take to alleviate the pain in your pubic symphysis while running. Using a maternity support belt can help provide additional support to the pelvic area and reduce strain on the pelvic floor muscles. Practicing pelvic floor exercises, such as Kegels, can also help strengthen the muscles in the pelvic region and improve stability during physical activity.
It’s essential to modify your running routine as needed to accommodate the changes in your body during pregnancy. This may involve adjusting your pace, distance, or terrain to reduce the impact on your pelvic floor muscles and alleviate discomfort. Staying hydrated, wearing proper footwear, and listening to your body’s cues are all important aspects of maintaining a safe and enjoyable running routine during pregnancy.
Remember that every pregnancy is unique, and what works for one person may not work for another. It’s essential to prioritize your comfort and well-being while staying active during pregnancy. If running continues to cause pain or discomfort in your pubic symphysis, consider exploring alternative forms of exercise that are gentler on the pelvic floor, such as swimming, prenatal yoga, or walking.
In conclusion, the pain you feel in your pubic symphysis while running during pregnancy is a result of the increased weight of the baby, hormonal changes, and increased blood flow to the pelvis. By understanding the factors that contribute to this discomfort and taking steps to alleviate it, you can continue to stay active and maintain your fitness during this special time in your life.
