I recently spoke with writer Jon Marcus about the benefits and risks of starting to run during the pandemic. The physical, emotional, and psychological benefits of running make it an ideal form of exercise during these uncertain times. However, there are risks of injury that must be considered when beginning any new form of exercise. It is important to return to running in a gentle progression to avoid stress fractures and other unwanted injuries that might land you in the emergency department, and thus placing you at risk during the COVID-19 pandemic.
For beginners, I recommend beginning your run with a 2 minutes of running, 1 minute of walking method for 20-30 minutes while you work on building up your cardiovascular endurance and musculoskeletal strength. For intermediate runners, I recommend avoiding increasing mileage or speed by 10%-30% per week.
I am available for virtual running coaching to help you stay healthy and safe during this time. You can view my coaching packages here.
For the full article visit The Guide to Running During the Epolypse
I had the honor of discussing pelvic health tools and pelvic floor impairments associated with running with fellow pelvic PT Madison Splan. We discuss the evidence and data behind vaginal weights and dilators, and why I made the Intimate Rose Pelvic Wands.
I was asked to comment on Kegels in New York Magazine. Regarding Kegels, I noted that they are one component to overall management of urinary incontinence and pelvic organ prolapse: "There is strong evidence that strengthening the pelvic floor muscles helps with bladder control. Kegels have a place. They are a piece of the puzzle, but rarely the whole piece."
The article discussed the wide spread recommendation of Kegels as a cure for all types of pelvic floor impairment. It is important to note that Kegels are not intended to be treatment for those suffering from pelvic pain diagnoses- however it is possible that after proper treatment of the "pain driver" or the aspect of the pelvis that is creating pain, that strengthening of the pelvic floor muscles via Kegels is warranted.
The most important take away message is that seeking an evaluation from a well trained pelvic physical therapist is vital for comprehensive care.
Amanda Olson is a certified pelvic floor physical therapist, writer, and consultant.