“Right now, there’s some mom who’s been thinking about that thing that’s been nagging at her, and she hasn’t made the appointment. A lot can happen postpartum and the way I define postpartum is, after you’ve had a child. I’m seeing somebody right now who’s 10 years postpartum. But we’re working on scar tissue that was left from having a cesarean section,” said Dr. Sam DuFlo, Author, Doctor of Physical Therapy and Pelvic Rehabilitation Expert.
Many of us were socialized to accept discomfort. Of course, we anticipate some pain, especially during pregnancy. But women routinely navigate and often mitigate chronic pain or discomfort. More so when we’re overloaded with responsibilities in our families and careers.
Sam is the author of Pelvic Prep School and works with women to not only help them heal after having babies but improve overall wellbeing, long-term health and confidence. There are many ways to care for our health including getting stronger and more physically resilient as we age.
It’s Never Too Late for Your Health Goals
Sam and I originally met through board service for a nonprofit focused on better outcomes for mom athletes. But you don’t have to be a professional to want to increase your strength, fitness performance or satisfaction. She said, “Based on our previous work together, as you know there’s a spectrum. You will see postpartum women run in the Olympics and that’s amazing! But there are small steps to get to that point and there’s no timeline. It doesn’t have to be 3 months postpartum; it can be 3 years or 10 postpartum! You don’t have to think, ‘well this is where I am. I must wear pantyliners for leaks and deal with pain when I go to Zumba for the rest of my life because I had a baby.’ That’s just not true.”
Reclaim Your Body for You
It’s not only the emotional side of the motherhood journey that’s unpredictable, when you give birth, it’s also very physical. Couple that with hormonal fluctuations we experience, and it can feel like your body isn’t ‘your own’ anymore.
Sam said, “Your body is such a home and postpartum, you lose a lot of that bodily autonomy if you’re pumping, breastfeeding or co sleeping. A lot of people will come to me and say, ‘do whatever you need to, I had a baby so, everyone’s seen it all.’ And I say, let’s reclaim that for you. Let’s ask for consent, that’s yours!” Amen!
Chronic Pain or Discomfort Deserves Attention
Sam said, “Moms receive the messages ‘it’s normal to be uncomfortable’ or ‘it’s normal to have some leaking’ so, we’re really trying to turn that around and say, no. In general, pain is not okay, it’s your body’s warning system. Chronic pain whether it’s your lower back, pelvic pain, or menstrual pain, can come up suddenly postpartum. And as people approach perimenopause or menopause. When your body is saying, ‘hey let’s look inward’ we want to address those things. It’s not base line to feel like this, although we now understand that it’s common, it’s not normal.”
There are Many Dimensions of Healing
When I asked her what types of physical changes tend to surprise mothers, she said there are many. “A big thing is having any scar tissue. Whether it’s from a vaginal tear, episiotomy or cesarean section, a lot of people are either unaware or afraid to address it.”
Feeling ‘off’ can be scary and we’re often conditioned into acceptance when it doesn’t serve us. She explained, “If you have a tight scar, over time if it’s right above your bladder, that scar tissue or fascial adhesions can cause urinary frequency, incontinence or pain. But it’s also a restriction, it can affect your posture and how you engage your muscles.”
Set Yourself Up for Strength
Thankfully, moms are clever, determined magicians when it comes to making things happen. We’re also increasingly opting in to health span behaviors to extend our healthy years. But the desire for efficiency can work against us when it comes to physical fitness.
Sam said, “Maybe you really want to get back to doing those things you love. Or you’ve never run before, but now you want to run a marathon. If so, whether it’s physical health, mental health, or self-care, you have to create a plan that works for your life and lifestyle.” Yes, but how?
Manage Your Pace
Sam explained, “Although I can say, ‘Leslie the way you’re going to get better the fastest and the best is by doing these 15 exercises, this many days of the week. And with this type of cardio plus this scar release and breathing like this when you’re lifting your baby,’ that’s a mountain of things to consume. So, we really structure a plan focused on what you can reasonably give every day. And that might be 10 minutes, and some people might come back and say, ‘I want more’ but we start small.” Again, personalized with anything related to self-care or behavior change is key. So, how can 10 minutes a day make a real difference?
Achieve More Impact with Less Guilt
See a doctor or healthcare provider, especially when you want to change or increase your movement, it’s worth the time. Postpartum healthcare and monitoring, including pelvic floor work is becoming increasingly common. Postpartum is a vulnerable stage and many women develop serious conditions, so don’t ignore mental or physical symptoms. Women’s health needs are just beginning to get more research and attention. You may be daunted by the idea of more appointments, however as Sam explains, an integrated approach will provide you with more options.
Including a tailored solution. Sam often works in a hybrid fashion with her patients. “If someone has only 10 minutes per day, then I think, ‘what can I give you that makes for the most impactful 10 minutes?’ So, we prioritize that. And if you feel like you want to do a bit more, then there’s direction on what to work on next. I also do a lot of language modeling. Because someone will say, ‘my baby didn’t sleep much last week so, I was only able to like do it twice a week.’ And I’ll say, ‘great! You did it twice a week!’ This isn’t another thing you need to feel guilty about.”
The Process and Schedule Must Suit Your Needs
Sam explained there’s a place for telemedicine apps and home exercise programs but they have limits. “They can’t assess internal scar tissue restriction or how the force, as you land on your foot, travels up your body and affects your pelvis. So, I love seeing people in person to really teach people about their bodies.” Like all things health Sam emphasizes personalization. “There’s a difference between someone who says, ‘I want to keep running 20 miles a day, but I have stress fractures every other week.’ Versus the person with diastasis recti (an abdominal separation) or postpartum bowel issues that never resolved.” The treatment plans are different. And she explained that sometimes, underlying conditions don’t show up until pregnancy or postpartum.
Find the Right Care Team
Sam explains that even if your medical practitioners don’t have the answer right away, they need to help you find answers. She said, “Unfortunately, we don’t live in a society with a hugely collaborative healthcare system. We’re just not sitting around the table with 10 of your other practitioners. I don’t say to people ‘just accept’ what’s going on. I want people to feel good in their bodies and strong and functional and be able to fulfill their roles.”
Feeling energized about your health? Alright then. Push for personalized, thoughtful and proactive healthcare and self-care, at all stages of the journey. You deserve it!
Many thanks to the talented Dr. Sam DuFlo, PT, DPT, PRPC, RRCA!
Learn more about the clinical services at her amazing physiotherapy practice and follow her great adventure on Linked In.
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About Sam:
Dr. Sam DuFlo PT, DPT, PRPC, RRCA is an award-winning Doctor of Physical Therapy, author, pelvic rehabilitation practitioner, certified running coach and gait analyst. She is a trustworthy women’s health advisor, brand representative and strategic entrepreneur with a proven track record of scaling a market-leading women’s health medical practice. Bringing a unique perspective as a founder who has successfully built and sold a healthcare business, then founded a second healthcare business, Two Rabbits Physiotherapy.
Dr. Sam is the founder of Indigo Physiotherapy, which empowered people to reclaim their pelvic health throughout all life stages as the mid-Atlantic region’s largest pelvic health care practice of its kind. She’s the author of Pelvic Prep School, a highly curated course and book containing essential pelvic health information, published by Morgan James Publishing.
Dr. Sam has appeared in Runners World, Women’s Running Magazine, PopSugar, Life and Style Magazine, Livestrong, Scary Mommy, Motherhood Magazine, among others, as well as featured in podcasts such as The Right Room with Hilary Phelps, The Radical Woman, and Working Mom Hour. She has spoken nationally as a trustworthy expert in women’s health, inclusive of the World Trade Center Institute, Athena Keynote, and the 2024 Track and Field Olympic Trials, as well as been a feature in tv newscasts and media.
Named Life and Style’s “Women Leaders Who Are Reshaping our World in Astonishing Ways.” Dr. Sam is nationally known for her expertise in treating pelvic pain, incontinence, prolapse, diastasis recti and other pelvic and physical therapy concerns of all genders throughout the lifespan, in particular peripartum as well as people returning to sport and running postpartum.
Dr. Sam is adjunct faculty at several universities, a Board member, a member of the APTA, an RRCA Certified Running Coach, has achieved the highest level of pelvic health board equivalent certification available, a Mom, a marathon runner, and a strong champion of rights and research in the expanding market of women’s health.
