Are you a rockstar postpartum provider?

Quiz Questions

• 1.
  It’s Friday night.  What are you reading?

  • A.
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    BJSM online
  • B.
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    The Journal of Women's Health Physical Therapy
  • C.
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    Tom Goom's latest blog post
  • D.
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    Visceral Manipulation textbook
• 2.
  Your pelvic floor exercise of choice:

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  • A.
    Quick flicks & long holds, lying down, sitting & standing
  • B.
    Squats & lunges
  • C.
    Lower belly breathing
  • D.
    Oh girl, it ALWAYS depends!
• 3.
  My professional superpower helping moms get back to running is:

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  • A.
    My hands
  • B.
    My experience as a runner or mom
  • C.
    My background in coaching/training
  • D.
    My critical thinking & problem solving skills
• 4.
  The biggest challenge for moms returning to running is:

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  • A.
    They need help with athlete mindset & time management
  • B.
    They have a hard time knowing where to start
  • C.
    They can't accept that they shouldn't be running for a few months & should just stick to foundation building exercises & walking
  • D.
    They don't understand how much needs fixing before they should start exercising again
• 5.
  What does your typical session with a postpartum mother runner look like?

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  • A.
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    Start on the table; there's a lot of bodywork that needs doing to help the body to get back to before moving again (that's my wheelhouse!)
  • B.
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    Get the basics down first before we get up off the table. (AKA LOTS of mat exercises or manual work)
  • C.
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    Literally all the things!  We get upright as soon as mom can do it while feeling good.
  • D.
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    A little manual work, basic exercise on the mat & lots of breathing.
• 6.
  From 1-10, how much of a rockstar do you think you are with your current postpartum running outcomes?

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  • A.
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    1-4 — It’s definitely not the best, but not the worst… I often have this feeling that there must be more. It’s difficult finding the answers & I feel like I'm playing whack-a-mole with my client progression.
  • B.
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    5-7 — Getting there. I know there's a lot more to learn & I'm willing to keep working away at it to find answers for my postpartum clients
  • C.
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    8-10 — I am a bada$$ when it comes to postpartum return to run! most of my clients do really well, but there's that last 1/3 of super challenging higher-level clients when my results are a little iffy.
  • D.
    11/10.  I'm a return-to-run guru extraordinaire. 100% baller.
• 7.
  Which emoji best describes feelings when struggling with a postpartum client who isn't getting better?

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  • A.
    🥵 — Yikes! I'm a hot mess; I'm feel like I'm a fraud, & I'm totally sure someone else can help my client more than I I can.
  • B.
    🤷 — Meh… Could be better, could be worse. Sometimes I feel like I'm throwing darts at a dart board & hoping they stick when it comes to my more challenging return to run clients.
  • C.
    😌 — For me, I love a good challenge. It's frustrating but I love working in collaboration with clients to problem solve to figure this stuff out!

Quiz Outcomes

• 1.
  You're hands on...time for some movement!

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  When it comes to exercise progression with your postpartum return-to run clients , you’re new to the game... but you’re off to an awesome start! By completing this quiz, you’ve begun to take your running smarts into your own hands.You’ve made a big, brave step towards committing to leveling up, and if that isn’t worth celebrating, what is? Maybe you want to learn how to screen for readiness to run, have a baseline exercise program for your clients, or do some basic running technique analysis…Whatever your goals may be, rest assured that with a little guidance and support you can achieve — even exceed — them."Your present circumstances don't determine where you can go; they merely determine where you start." — Nido QubeinThree tips to help you on your path to helping your clients get back to postpartum running safer & sooner...1) Get your clients movingManual therapy is great & basic mat exercise is too. There's definitely a place for it in the care of our postpartum moms. That said, if moms want to care for their kids, get through daily life & especially get back to running, we need to get them off the treatment table ASAP!Instead of just picking your go-to exercises like clamshells (don't get me started...) or bridges, it's important to have a "why" behind the exercise prescription you choose for your client...one that supports and reinforces all your great work ON the table!2. Time to screen!In 2019, physiotherapy colleagues in the UK developed the first Postpartum Return to Run Guidelines ever published! Based on general research for return to run after injury, postpartum literature and what we know about the female athlete, these guidelines provide a baseline for us as clinicians, coaches & trainers instead of a random guess!Prior to the guidelines being released, I've tinkered over the years with several return-to-run after injury screens, many that included impact activities such as hopping & jumping, vital to assessing postpartum return to run.CLICK HERE to for my 10-step Postpartum Return to Run Readiness Screen, inspired by the UK Guidelines as well as running experts Chris Johnson, PT and Blaise Williams, PT. Use this screen as a baseline to help ID where your client may need to focus before getting ready to run, whether it's balance, impact management or just plain strength.3. Introduce smart exercise dosingMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. Exercise should be supportive of the changes we're trying to make AND sustainable! Let's be honest...runners like to run & would rather be out on the trails than doing a laundry list of "supportive exercises." To be honest, as a runner (& a mom who doesn't have time), I feel the same way!Your clients don't want a CVS-receipt-length (aka really long) list of exercises that are boring & don't progress! Your exercise prescription should match the deficits you find in your screening, have a clear progression AND be easy for your moms to get done! If your clients aren't seeing progress, it's up to us to find that path for them! Teamwork (aka Therapeutic Alliance), makes the dream work!"Who’s this PT-running-mama with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Dr. Carrie Pagliano, Pelvic Health Physical Therapist, runner & aspiring super-mom. I help driven physical therapists, Fitspros, coaches & trainers *just like you* get postpartum women back to the activities they love (like running), just like I've done for over 20 years. What’s my philosophy? You may ask...Well it’s all about habits, mindset & problem solving. If you’re like many, you may get overwhelmed or stuck when working with higher level clients, especially with something as intricate as running. Having a client throw on their shoes, step out the door & run seems so simple; but you & I both know how much it takes to get back to postpartum running especially with pelvic pain, prolapse, leakage or diastasis recti. Playing with a problem & it's potential solutions by mixing evidence with innovative ideas is the key to doing something different...something that might be the exact "right thing" for your client.No matter what the challenge you're working through with your client, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your helping your postpartum clients get back on the running trails!Looking for a little extra guidance? Check out these three resources...1. Check out my #paglianorunning posts on Instagram. I love sharing information that can be helpful for clients & pros. From my infamous #mythbustermonday to #thursdaytruth, I post daily on everything pelvic health for active women (& a little sprinkle of mom life/women-supporting women!)2. Read this post on my blog where I'll bust the postpartum "bouncing back" myth! Hint: just because your client had a baby doesn't mean they're doing it wrong by going slow.3. Get R2RPRO. Ready to skip the small talk & get to action? The Real Moms' Guide to Postpartum Return to Run: Pro Edition is your ticket to a proven problem solving framework that will help you navigate your most challenging postpartum clients. Get on the wait-list to be the first to know! (I've been known to toss some perks to those who know what they want!)P.S. Expect to see me in your inbox with weekly gems to help with your postpartum clients
• 2.
  You're basic...& it's a good start

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  You know getting moms strong before returning to running is a top priority, but sometimes it’s a little difficult finding exercise inspiration beyond the basics...If you want to do more for your clients & be at your best, but you find yourself slipping back into your go-to exercises like clams, bridges or squats, you’re definitely NOT alone!Luckily, when you decide to make a lasting change to how you show up for your postpartum clients, you’ve got everything it takes to reach your goals. All you need is a little push… And that’s what I’m here for!"If you don't like something change it; if you can't change it, change the way you think about it." — Mary Engelbreit Three tips to help you level up for your postpartum running clients...1) Know the "why"Return to running exercises don't have to be boring, always feeling like you're giving your clients guilt trips when you find out they haven't be doing what you gave them. While your basic hip & core strengthening exercises are easy go-to options if you’re short on time, they can get a little boring if you don’t switch up your client routines.Instead of forcing yourself to instruct the same progression over & over, use your client's Return to Running Readiness Screening results to focus on their deficits. Have 1-2 exercises that are challenging, but will give you the most impact on changing their symptoms (in a good way) & be sure to add an exercise focused on something your client enjoys doing! Habit stacking exercises they don't love with some they do, makes you the cool, fun Pro (who gets results)!2. Rethink Your ProgressionSo many women stop going to postpartum physical therapy because they don't ever get off the table. They feel stuck in the minutiae of fundamental exercises & their provider won't let them progress until they "get it right."What if "right" were different for every client? What if the exact "right workout" is the one that meets their goals, challenges them & makes them WANT to do the workout because they know it makes a difference?Know the variables you can change with each exercise & make sure you AND your client feel comfortable starting with the hardest version they can do successfully, then dial it back when they get tired or lose technique.Starting with a little bit of the hardest thing helps you & your client keep moving forward, sometimes doing things that logically, you wouldn't think they were able to do. If your client can progress each session, there's a clear path for them then only ends in their success with YOU!3. Cut Out ExercisesMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. Cut the fat! Have exercises your client has outgrown? Are they too comfortable?Stop adding more exercises & take away what they don't need anymore. Your moms will thank you.For every progression you add, take something away. A client should never feel that time is what keeps them from doing their exercises. When you pick exercises that are challenging but do-able, it's easy to want to take action!"Who’s this postpartum running whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Dr. Carrie Pagliano, Pelvic Health Physical Therapist, runner & aspiring super-mom. I help driven physical therapists, Fitspros, coaches & trainers *just like you* get postpartum women back to the activities they love (like running), just like I've done for over 20 years. What’s my philosophy? You may ask...Well it’s all about habits, mindset & problem solving. If you’re like many, you may get overwhelmed or stuck when working with higher level clients, especially with something as intricate as running. Having a client throw on their shoes, step out the door & run seems so simple; but you & I both know how much it takes to get back to postpartum running especially with pelvic pain, prolapse, leakage or diastasis recti. Playing with a problem & it's potential solutions by mixing evidence with innovative ideas is the key to doing something different...something that might be the exact "right thing" for your client.No matter what the challenge you're working through with your client, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your helping your postpartum clients get back on the running trails!Looking for a little extra guidance? Check out these three resources...1. Check out my #paglianorunning posts on Instagram. I love sharing information that can be helpful for clients & pros. From my infamous #mythbustermonday to #thursdaytruth, I post daily on everything pelvic health for active women (& a little sprinkle of mom life/women-supporting women!)2. Read this post on my blog where I'll bust the postpartum "bouncing back" myth! Hint: just because your client had a baby doesn't mean they're doing it wrong by going slow.3. Get R2RPRO. Ready to skip the small talk & get to action? The Real Moms' Guide to Postpartum Return to Run: Pro Edition is your ticket to a proven problem solving framework that will help you navigate your most challenging postpartum clients. Get on the wait-list to be the first to know! (I've been known to toss some perks to those who know what they want!)P.S. Expect to see me in your inbox with weekly gems to help with your postpartum clients
• 3.
  Your game is strong...but it's time to level up

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  When it comes to helping moms back to running, you really know your stuff! You take steps everyday to make sure you’re giving your clients your all!But sometimes it just feels a little harder than you think it should. Maybe you wonder why it takes so much energy to make the right plan for your clients on a consistent basis. No worries! I’m here to help!"If it doesn’t challenge you, it doesn’t change you." — Fred DeVitoThree tips to help you level up with your postpartum moms returning to running...1) Don't be afraid to play...Return to run programming isn't AND shouldn't be linear. No two runners are the same. Make sure you don't get stuck in the step-by-step monotony of a technicians return & remember to have fun & play!Instead of forcing your client to spend tons of time doing something neither of you are finding productive (just because it's on the list), find what's hard & play with a variable! It could be something simple as changing the cadence on a hopping activity or adding a little height or dynamic rebound to a jump workout. If you pick something that lights you AND your client up, challenges them & moving her forward, you’re both way more likely to get out there and actually do it. Remember to have fun with it!2. Get specificNot every Return to Run program should look the same. From weekend warrior to kids-in-the-stroller-mama's-gotta-run to only doing sprints in a programmed WOD, it's time tailor for what your client needs for them. Use what you find in your client's Return to Run Readiness Screen to hyper-focus on the deficits & leverage the strengths.Know what you're working towards: is it 4 rounds of 400m mixed into a number of rounds for time? A long run on the weekend?If your client is trudging along, add some sprint drills. Fatigue out after 2 rounds? Build some endurance so the symptoms don't show up at the first sign of fatigue!P.S. Steering clear of cookie-cutter programming will ensure that your client gets what's right for them. Success equals a happy mama! (& a happy Pro!)3. Don't be afraid to hold the lineMaybe you’ve heard this tip a million times, but I’m going to say it again because it truly is that important. It's ok to hold the line if you progress too far too fast! I’m not just talking about the running, but foundational exercises too!Many women start out without symptoms as they slowly progress in their return to running. They mistake progress & lack of symptoms to "fixing the problem," when likely they just haven't yet hit the critical threshold. They drop their foundation exercises, thinking, they've done the work & they can go back to "just running" again."A house must be built on solid foundations if it is to last. " — Sai BabaDon't be scared to back things up, whether it's mileage, pace or even foundation exercises when it's warranted. A sudden unexpected surge in symptoms? Take the time to search out the source, whether it's cyclic hormone flux, a change in stress, sleep or nutrition. There's always an answer! As a team you can find it, IF you don't ignore it! (or cough it up to something random!)"Who’s this health whiz with all the tips?" Let me introduce myself...Hey there 🙋‍♀️ I’m Dr. Carrie Pagliano, Pelvic Health Physical Therapist, runner & aspiring super-mom. I help driven physical therapists, Fitspros, coaches & trainers *just like you* get postpartum women back to the activities they love (like running), just like I've done for over 20 years. What’s my philosophy? You may ask...Well it’s all about habits, mindset & problem solving. If you’re like many, you may get overwhelmed or stuck when working with higher level clients, especially with something as intricate as running. Having a client throw on their shoes, step out the door & run seems so simple; but you & I both know how much it takes to get back to postpartum running especially with pelvic pain, prolapse, leakage or diastasis recti. Playing with a problem & it's potential solutions by mixing evidence with innovative ideas is the key to doing something different...something that might be the exact "right thing" for your client.No matter what the challenge you're working through with your client, I’m here to help! Together, we’re going to get to the bottom of the habits that may be holding you back from your helping your postpartum clients get back on the running trails!Looking for a little extra guidance? Check out these three resources...1. Check out my #paglianorunning posts on Instagram. I love sharing information that can be helpful for clients & pros. From my infamous #mythbustermonday to #thursdaytruth, I post daily on everything pelvic health for active women (& a little sprinkle of mom life/women-supporting women!)2. Read this post on my blog where I'll bust the postpartum "bouncing back" myth! Hint: just because your client had a baby doesn't mean they're doing it wrong by going slow.3. Get R2RPRO. Ready to skip the small talk & get to action? The Real Moms' Guide to Postpartum Return to Run: Pro Edition is your ticket to a proven problem solving framework that will help you navigate your most challenging postpartum clients. Get on the wait-list to be the first to know! (I've been known to toss some perks to those who know what they want!)P.S. Expect to see me in your inbox with weekly gems to help with your postpartum clients