Diastasis recti is a common condition where abdominal muscles separate, often affecting individuals who have experienced pregnancy. This separation raises questions about the safety and potential impact of various physical activities, such as running.
Understanding Diastasis Recti
Diastasis recti refers to the widening of the linea alba, the connective tissue located between the rectus abdominis muscles, commonly known as the “six-pack” muscles. This condition is prevalent during and after pregnancy, as the expanding uterus exerts significant pressure on the abdominal wall. Hormonal changes during pregnancy, such as increased relaxin and estrogen, also contribute by softening the connective tissues, making them more prone to stretching.
While pregnancy is the primary cause, other factors can contribute to diastasis recti, including improper heavy lifting or chronic abdominal pressure. Individuals may notice a visible bulge or “pooch” in the abdomen, particularly when engaging core muscles, such as when sitting up. Other indications can include a soft or jelly-like feeling around the belly button, low back pain, or changes in posture. Some abdominal separation is a physiological response, especially during pregnancy.
The Impact of Running on the Abdominal Wall
Running involves repetitive impact and dynamic movements that significantly engage the core musculature. With each stride and breath, there is an increase in intra-abdominal pressure (IAP), which is the force within the abdominal cavity. For individuals with diastasis recti, this elevated pressure, if not properly managed by the core system, can exert outward strain on the already stretched linea alba. This outward force may manifest as a visible doming or coning of the abdomen, indicating that the abdominal wall is struggling to contain the pressure.
The deep core muscles, including the transverse abdominis, pelvic floor, multifidus, and diaphragm, are designed to work together to stabilize the trunk during physical activities like running. These muscles form a functional unit that helps regulate IAP and provide spinal support. When there is dysfunction or weakness in these deep core muscles, their ability to stabilize the torso is compromised, potentially exacerbating the symptoms of diastasis recti and increasing strain on the connective tissue during the impact of running. Running itself does not inherently strengthen the core in a targeted way; rather, it demands stability from an already functioning core.
Considerations for Running with Diastasis Recti
Running with diastasis recti depends on individual factors like separation severity, existing symptoms, and core function. It is important to be aware of signs that running might be worsening the condition, which can include increased bulging or doming of the abdomen during or after a run, new or worsening low back pain, or symptoms of pelvic floor dysfunction like urinary leakage or a feeling of pelvic pressure.
Professional assessment by a pelvic floor physical therapist (PFPT) is highly recommended to evaluate the diastasis, assess core function, and provide tailored guidance. Maintaining good posture and being mindful of proper core engagement, without excessive bracing, can help manage pressure during running. While supportive garments like compression shorts or belly bands might offer some comfort and proprioceptive feedback, they are not a substitute for developing intrinsic core strength. Listening closely to the body is paramount; if symptoms arise or worsen, it is advisable to stop or modify the activity. A gradual return to running, often starting with short walk-run intervals, allows the body to adapt progressively and can help prevent undue strain on the healing tissues.
Core Rehabilitation and Safe Activity
Targeted core rehabilitation is foundational for improving diastasis recti and enabling a safe return to physical activity, including running. Strengthening the deep core muscles is paramount for managing the condition and establishing a stable trunk. These muscles work synergistically to create an internal support system that can effectively regulate intra-abdominal pressure.
Specific exercises like diaphragmatic breathing, pelvic tilts, and heel slides are beneficial for learning to engage the transverse abdominis and pelvic floor without creating excessive outward pressure. These movements focus on gentle, controlled activation to rebuild strength and coordination. Conversely, exercises like traditional crunches, sit-ups, or planks should be avoided if they cause visible bulging or doming. Heavy lifting that results in abdominal protrusion can also place undue strain on the linea alba.
A PFPT creates a personalized rehabilitation plan, guiding individuals through appropriate exercises and safe progression. Building a strong, functional core is a continuous process that supports long-term abdominal health and allows for participation in a wider range of physical activities.