What is postnatal physiotherapy?

Postnatal physiotherapy is a specialized form of physical therapy designed to support women during their recovery after childbirth. It focuses on restoring physical function, strengthening the pelvic floor, improving posture, and addressing common postpartum challenges like abdominal muscle separation and pain.

Why is postnatal physiotherapy important?

Postnatal physiotherapy helps new moms recover from the physical toll of pregnancy and childbirth. It addresses issues like pelvic floor weakness, diastasis recti, back pain, and poor posture, enabling women to regain strength, mobility, and overall well-being.

What are the benefits of postnatal physiotherapy?

Key benefits include pelvic floor recovery, core strength restoration, posture correction, pain relief, improved mobility, and enhanced mental well-being. It helps new moms heal and thrive physically and emotionally.

When should I start postnatal physiotherapy?

It’s generally recommended to wait at least six weeks postpartum before starting physiotherapy. However, if you’re experiencing significant pain or pelvic floor issues, consult a physiotherapist earlier. Cesarean deliveries may require additional healing time.

What happens during a postnatal physiotherapy session?

A typical session includes an assessment of posture, pelvic floor strength, and abdominal muscles. The therapist will guide you through pelvic floor exercises, core strengthening, posture correction, and pain relief techniques. You’ll also receive exercises to practice at home.

Running Injuries: How Physiotherapy Helps You Recover and Stay Injury-Free

Running is one of the most accessible and rewarding forms of exercise, offering benefits for cardiovascular health, mental well-being, and overall fitness. But with its popularity comes a common downside: running injuries. Whether you’re a weekend jogger or training for a marathon, repetitive stress, poor biomechanics, and training errors can sideline even the most dedicated runners.

At our physio clinic in Ottawa, we see runners of all levels dealing with these challenges, and the right physiotherapy can make a significant difference in both recovery and long-term prevention.

In this blog, we’ll explore:

The most common running injuries
How physiotherapy plays a key role in recovery
The role of proper biomechanics in injury prevention
Pro tips for preventing injuries and running smarter

The Most Common Running Injuries

Running injuries usually develop over time from overuse or improper mechanics. Here are some of the top culprits:

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Pain around the kneecap, especially with stairs or prolonged sitting. Often caused by muscle imbalances or poor tracking of the kneecap.

2. Shin Splints

Achy pain along the shinbone due to excessive loading or poor shock absorption.

3. Plantar Fasciitis

Heel pain caused by inflammation of the tissue on the bottom of the foot, often worse first thing in the morning.

4. IT Band Syndrome

Sharp pain on the outside of the knee, common in runners with weak hip muscles or poor running mechanics.

5. Achilles Tendinopathy

Pain at the back of the heel due to chronic strain on the Achilles tendon.

6. Stress Fractures

Small cracks in the bone caused by repeated impact without adequate rest or nutrition.

The Importance of Proper Biomechanics in Running

Biomechanics refers to how your body moves during running—joint angles, posture, stride, and how forces are distributed. Even small inefficiencies can lead to cumulative stress, overuse injuries, or performance plateaus.

Why Biomechanics Matter

Reduces strain on joints, tendons, and muscles
Improves energy efficiency and performance
Decreases risk of repetitive stress injuries
Helps correct imbalances (e.g., pelvic drop, knee valgus)

Common Biomechanical Issues in Runners

Overstriding: Landing the foot too far in front of the body, increasing braking forces
Poor Hip Control: Leading to pelvic drop and knee misalignment
Cross-Over Gait (Scissoring): Feet landing on a narrow base, stressing knees and hips
Low Cadence: Fewer steps per minute can increase ground contact time and force
Heel Striking with Locked Knee: Results in greater impact forces through the leg

What a Physiotherapist Looks For:

Stride Length & Cadence
Foot Strike Pattern
Knee & Hip Alignment
Pelvic Stability & Core Engagement
Arm Swing & Trunk Rotation

How Physio Corrects Biomechanics:

Gait retraining on treadmill with real-time feedback
Strengthening and motor control for glutes, hips, and core
Mobility work to correct joint restrictions

Biomechanical corrections are personalized. What works for one runner may not work for another, which is why physiotherapy is so crucial for safe, evidence-based improvements.

How to Prevent Running Injuries

Staying injury-free isn’t just about luck—it’s about smart habits and consistent care. Here’s how to prevent injuries before they start:

Train Smart

Increase mileage gradually (no more than 10% per week).
Include at least 1–2 rest days per week.
Vary your terrain and intensity.

Strength Train

Incorporate strength training 2-3x/week to target running-specific muscles and working on core stability
Focus on single-leg exercises for balance and symmetry.

Improve Mobility

Regular stretching and foam rolling for tight areas like hips, calves, and hamstrings.

Choose the Right Shoes

Replace shoes every 500–800 km.
Get a professional gait analysis to select the right type for your foot and running style and also get Orthotics if warranted.

Recover Well

Prioritize sleep, hydration, and nutrition.
Use compression, massage, or active recovery sessions after long runs.

Final Thoughts

Running doesn’t have to hurt. With the right guidance and a proactive approach, most injuries are preventable—or at the very least, manageable with early intervention. Physiotherapy empowers runners to recover faster, improve form, and build a stronger, more resilient body.

If you’re dealing with a nagging injury, struggling with technique, or want to perform your best, a physiotherapy running assessment may be the smartest investment you make.

Whether you’re returning from an injury or optimizing your performance, our expert physiotherapy in Ottawa tailored to runners’ unique needs.

Contact our clinic today to book your personalized running assessment or rehab session. Let’s get you back on track—stronger than ever.

By: Prateeksha Viradiya Registered Physiotherapist | Operations Manager
Certified in Pelvic Floor, Lymphedema, Acupuncture, and Dry Needling
Certified ROST Therapist | RAPID Treatment Specialist

Physiocare Physiotherapy and Rehab Centre

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