--- title: Postpartum Return to Run Program in Portland, Maine description: Return to running with confidence after birth. Our postpartum program in Portland, Maine blends pelvic health, strength, and impact readiness coaching. --- [![Steady State Health](https://www.steadystatehealth.com/hs-fs/hubfs/roadmap-landing-page/logo-long-cream.png?width=420&height=105&name=logo-long-cream.png)](https://www.steadystatehealth.com/) - [Services▾](https://www.steadystatehealth.com/services) [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) [Virtual Running Physical Therapy](https://www.steadystatehealth.com/virtual-running-physical-therapy) [Crossfit Rehab](https://www.steadystatehealth.com/services/crossfit) [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) - [About▾](https://www.steadystatehealth.com/our-story) [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) [Our Story](https://www.steadystatehealth.com/our-story) [What is Cash Based?](https://www.steadystatehealth.com/what-is-cash-based) [Community Events](https://www.steadystatehealth.com/community-events) [FAQs](https://www.steadystatehealth.com/faqs) - [Resources▾](https://www.steadystatehealth.com/the-active-maine-blog) [Blog](https://www.steadystatehealth.com/the-active-maine-blog) [Running Pace Calculator](https://www.steadystatehealth.com/running-pace-calculator) [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) [Running Calculators & Tools](https://www.steadystatehealth.com/running-calculators-and-tools) [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) - [Contact](https://www.steadystatehealth.com/contact) - [We're Hiring](https://www.steadystatehealth.com/careers) - [Book Now](https://www.steadystatehealth.com/contact) Menu [**Book Now**](https://www.steadystatehealth.com/contact) [Contact](https://www.steadystatehealth.com/contact) [We're Hiring](https://www.steadystatehealth.com/careers) Services [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) [Virtual Running Physical Therapy](https://www.steadystatehealth.com/virtual-running-physical-therapy) [Crossfit Rehab](https://www.steadystatehealth.com/services/crossfit) [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) About [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) [Our Story](https://www.steadystatehealth.com/our-story) [What is Cash Based?](https://www.steadystatehealth.com/what-is-cash-based) [Community Events](https://www.steadystatehealth.com/community-events) [FAQs](https://www.steadystatehealth.com/faqs) Resources [Blog](https://www.steadystatehealth.com/the-active-maine-blog) [Running Pace Calculator](https://www.steadystatehealth.com/running-pace-calculator) [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) [Running Calculators & Tools](https://www.steadystatehealth.com/running-calculators-and-tools) [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) Steady State Health · Portland, Maine # Postpartum Return to Run Program in Portland, Maine [Schedule Appointment](https://www.steadystatehealth.com/services/postpartum-return-to-run-program#book) ![A pelvic floor physical therapist cueing a client's deadlift form while holding her baby.](https://www.steadystatehealth.com/hs-fs/hubfs/PXL_20230215_184252013%20-%20Copy-1.jpg?width=1200&name=PXL_20230215_184252013%20-%20Copy-1.jpg "A pelvic floor physical therapist cueing a client's deadlift form while holding her baby.") ## Support Beyond the 6-Week Checkup Being cleared to exercise isn’t the same as being ready to run. Many runners feel lost after their 6-week postpartum appointment. Maybe you're told you're “good to go” - but you still feel weak, leaky, disconnected from your core, or unsure about what’s safe. At Steady State, we help you rebuild strength, restore confidence, and return to running *on your terms* with a program that’s tailored to your body, goals, and timeline. ![Dr. Ashten with a pelvic floor physical therapy client at Steady State in Portland, Maine.](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-143.jpg?width=900&height=600&name=230505-BDoscher-SteadyState-143.jpg) ## Who This Program Is For - You’ve recently had a baby and want to return to running safely - You’ve already started running again but feel “off,” weak, or symptomatic - You’re dealing with leaking, pressure, or pain during or after runs - You want expert guidance on rebuilding strength, impact readiness, and core function This isn’t just about pelvic floor exercises. It’s about rebuilding your body from the inside out, so you can return to training *and* feel like yourself again. ![Exploring a pelvic floor anatomical model with a Maine pelvic floor therapist.](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-143-1.jpg?width=900&height=600&name=230505-BDoscher-SteadyState-143-1.jpg) ## What Makes This Different from Other Postpartum Programs? At Steady State, our **[postpartum specialists](https://www.steadystatehealth.com/staff) are also runners and strength athletes** who blend: - Orthopedic & pelvic floor assessment - Strength-based rehab - Gait and movement analysis - Training load guidance & return-to-impact progression We combine pelvic health with sports performance, helping you go from daily walks to long runs without skipping the foundation. ### In their words > “Steady State has quite literally changed my life. For over 5 years I was struggling with pelvic floor dysfunction and never found the right way to manage it- until physical therapy with Steady State. I tried everything there was in those 5 years, even went to a different PT. But Steady State goes above and beyond. > > If you are also struggling with pelvic floor dysfunction, you need to go to Steady State. Almost 1 year working with them and I am the strongest I have ever been, I am more comfortable and confident in my body, and I no longer let PFD take over. I cannot recommend this place enough! Oh- and the entire staff are some of the nicest people you will ever meet.” > > Olivia P. > "I saw Ashten early on in my pregnancy with a goal to remain physically active and fit but do so in a safe way. She gave me a great prenatal workout plan specific to my goals and needs, and in doing so my fears of "working out the wrong way" washed away. She helped me recognize my areas of strengths and weaknesses as well. > > Halfway through my second trimester I started to suffer from severe pain in my left hip and had a terrible limp- Ashten was quick to help me and diagnosed me with pelvic girdle pain (something that can occur during pregnancy). She listened to all of my concerns and gave me exercises to help strengthen my core and lower back which were undergoing many changes due to pregnancy. She even taught me how to properly get in and out of bed and move smarter while accomplishing daily tasks. > > After a couple of weeks of consistently doing the exercises Ashten gave me, my hip pain went from an 8 to nearly a 2!! And now, at 32 weeks pregnant I can honestly say I feel the best I have so far and am still very active! Ashten is more than a physical therapist, she is a true, devoted friend who wants the absolute best for everyone and won't stop until you get there! Thank you, Ashten!" > >   > >   > > Jessica L. > "I started seeing Ashten almost 1.5 years ago initially for pelvic floor PT. She was amazing and I noticed differences within a few months. > > As we progressed, my running was able to progress and she helped me with strength training, marathon training, and I was able to run a marathon this spring and qualify for Boston. She helped my legs get stronger to prevent old injuries from flaring that has halted marathon training every time I’ve tried to start. I recommend Steady State to anyone!" > > Vanessa H. ## What the Program Looks Like ### Initial Evaluation: Full-body assessment including breathing, core function, pelvic floor, mobility, and running readiness. ### Progressive Strength Plan: Rebuild load tolerance with postpartum-safe lifting and impact prep. ### Pelvic Health Integration: Address leaking, prolapse symptoms, and discomfort without relying on rigid rules or fear-based advice. ### Running-Specific Testing: Return-to-run benchmarks, impact strategies, and gait cues to support your stride. ### Education & Empowerment: Know what to expect, how to adjust as you go, and when to push or pull back. ## Common Challenges We Help With - Stress urinary incontinence (leaking with running or lifting) - Prolapse symptoms (heaviness, pressure) - Core and pelvic floor weakness - Pain during or after activity - Loss of confidence in your body’s capabilities For a deeper look at why a coordinated pelvic floor matters - and why strength alone isn’t enough - check out our blog post: [Understanding Pelvic Floor Therapy: Beyond Kegels and Postpartum](https://www.steadystatehealth.com/the-active-maine-blog/understanding-pelvic-floor-therapy-beyond-kegels-and-postpartum) ## How Long Does It Take to Return to Running Postpartum? It depends on the person, the birth, and the recovery - but most runners benefit from a gradual progression over 6 - 16+ weeks. We meet you where you are and adjust based on your timeline, training goals, and symptoms. We’ve helped postpartum runners return to: - Training for 5Ks, half marathons, marathons, and ultras - Building strength in the gym without symptoms - Feeling confident and pain-free during daily life ## Let’s Build a Stronger Return You deserve more than a “just listen to your body” plan. Let’s create a strategy that’s built around *your* body, goals, and postpartum season. Not sure what to expect from your first visit? Learn more in our blog post: [Your First Pelvic PT Visit at Steady State](https://www.steadystatehealth.com/the-active-maine-blog/your-first-pelvic-pt-visit-at-steady-state-what-to-expect) Ready to Get Back to Running Symptom-Free? **Serving Postpartum Runners Across Southern Maine.** Whether you’re running laps at the Back Cove, pushing a stroller along the Greenbelt Pathway, or rebuilding your base on the treadmill - we support postpartum runners across Portland, South Portland, Scarborough, Falmouth, and the rest of Maine. Virtual options are also available. [Schedule a discovery call](https://www.steadystatehealth.com/services/postpartum-return-to-run-program#book) ![A runner on a coastal trail at sunset in Portland, Maine.](https://www.steadystatehealth.com/hs-fs/hubfs/CaitB%20Pics%20Aug%2025/ss-runner-sunset-trail.jpg?width=900&height=600&name=ss-runner-sunset-trail.jpg) Related ## Other ways we help - [Pelvic PT During Pregnancy](https://www.steadystatehealth.com/services/pelvic-pt-during-pregnancy-the-birth-prep-program) - [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) - [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) Next step ## Take the First Step by Contacting Us Today A short call to hear what’s going on, answer your questions, and work out whether we’re the right fit. ![Exploring a pelvic floor anatomical model with a Maine pelvic floor therapist.](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-143-1.jpg?width=900&name=230505-BDoscher-SteadyState-143-1.jpg "Exploring a pelvic floor anatomical model with a Maine pelvic floor therapist.") Rather send a message than pick a time? Pelvic health concern? Use our [pelvic health contact page](https://www.steadystatehealth.com/pelvic-health-contact-landing-page). You can also [contact us here](https://www.steadystatehealth.com/contact). From the blog ## Our posts about returning to running postpartum [![Dr. Ashten showing the pelvic floor muscle anatomy on a model.](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-137-3.jpg?width=640&height=360&name=230505-BDoscher-SteadyState-137-3.jpg)](https://www.steadystatehealth.com/the-active-maine-blog/understanding-pelvic-floor-therapy-beyond-kegels-and-postpartum) Apr 4, 2025, 2:43:39 PM #### [Understanding Pelvic Floor Therapy: Beyond Kegels and Postpartum](https://www.steadystatehealth.com/the-active-maine-blog/understanding-pelvic-floor-therapy-beyond-kegels-and-postpartum) [Dr. Ashten Cullenberg, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-ashten-cullenberg-pt-dpt) [![Dr. Ashten with a pelvic PT client](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-143.jpg?width=640&height=360&name=230505-BDoscher-SteadyState-143.jpg)](https://www.steadystatehealth.com/the-active-maine-blog/your-first-pelvic-pt-visit-at-steady-state-what-to-expect) Apr 4, 2025, 2:53:46 PM #### [Your First Pelvic PT Visit at Steady State: What to Expect](https://www.steadystatehealth.com/the-active-maine-blog/your-first-pelvic-pt-visit-at-steady-state-what-to-expect) [Dr. Ashten Cullenberg, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-ashten-cullenberg-pt-dpt) [![A picture demonstrating diastasis recti abdominis.](https://www.steadystatehealth.com/hs-fs/hubfs/DRA.png?width=640&height=360&name=DRA.png)](https://www.steadystatehealth.com/the-active-maine-blog/understanding-diastasis-recti-during-pregnancy-and-postpartum) Feb 4, 2024, 5:25:25 PM #### [Understanding Diastasis Recti During Pregnancy and Postpartum](https://www.steadystatehealth.com/the-active-maine-blog/understanding-diastasis-recti-during-pregnancy-and-postpartum) [Dr. Robyn Waugh, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-robyn-waugh-pt-dpt) Free guide ## The Injured Runner’s Roadmap The framework we use with runners to figure out what is actually causing their pain, and what to immediately do about it. 100% free - we just want to help. [Get the free guide](https://www.steadystatehealth.com/injured-runners-roadmap) [Steady State Health The Injured Runner’s Roadmap Free guide](https://www.steadystatehealth.com/injured-runners-roadmap) ![Steady State Health](https://www.steadystatehealth.com/hs-fs/hubfs/roadmap-landing-page/logo-long-cream.png?width=420&height=105&name=logo-long-cream.png) Performance physical therapy and run coaching. 24 Romasco Ln, Portland, ME 04101 [(207) 200-9409](tel:+12072009409) #### Services - [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) - [Running Injury Prevention](https://www.steadystatehealth.com/services/running-injury-prevention) - [Running Gait Analysis](https://www.steadystatehealth.com/services/running-gait-analysis) - [Run Coaching](https://www.steadystatehealth.com/services/run-coaching) - [Virtual Running Physical Therapy](https://www.steadystatehealth.com/virtual-running-physical-therapy) - [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) - [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) - [Pelvic PT During Pregnancy](https://www.steadystatehealth.com/services/pelvic-pt-during-pregnancy-the-birth-prep-program) - [Postpartum Return to Run](https://www.steadystatehealth.com/services/postpartum-return-to-run-program) #### More services - [Pelvic Conditions We Treat](https://www.steadystatehealth.com/services/pelvic-floor-conditions-we-treat) - [Crossfit & Hyrox Injury Rehab](https://www.steadystatehealth.com/services/crossfit) - [Sports Physical Therapy](https://www.steadystatehealth.com/services) - [Skiing Physical Therapy](https://www.steadystatehealth.com/services) - [Orthopedic Physical Therapy](https://www.steadystatehealth.com/services) - [ACL Rehab – Return to Sport](https://www.steadystatehealth.com/services) - [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) - [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) - [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) #### About - [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) - [Our Story](https://www.steadystatehealth.com/our-story) - [What is Cash Based?](https://www.steadystatehealth.com/what-is-cash-based) - [Community Events](https://www.steadystatehealth.com/community-events) - [FAQs](https://www.steadystatehealth.com/faqs) - [We're Hiring](https://www.steadystatehealth.com/careers) - [Contact](https://www.steadystatehealth.com/contact) #### Resources - [Blog](https://www.steadystatehealth.com/the-active-maine-blog) - [Running Pace Calculator](https://www.steadystatehealth.com/running-pace-calculator) - [Heat Adjusted Pace Calculator](https://www.steadystatehealth.com/heat-adjusted-pace-calculator) - [Running Calculators & Tools](https://www.steadystatehealth.com/running-calculators-and-tools) - [Youth Athlete Scholarship](https://www.steadystatehealth.com/youth-athlete-financial-scholarship) - [Privacy Policy](https://www.steadystatehealth.com/privacy-policy) © Steady State Health [Privacy Policy](https://www.steadystatehealth.com/privacy-policy) ```json { "@context" : "https://schema.org", "@id" : "https://www.steadystatehealth.com/", "@type" : "Physiotherapy", "address" : { "@type" : "PostalAddress", "addressCountry" : "US", "addressLocality" : "Portland", "addressRegion" : "ME", "postalCode" : "04101", "streetAddress" : "24 Romasco Ln" }, "geo" : { "@type" : "GeoCoordinates", "latitude" : 43.6615, "longitude" : -70.2532 }, "image" : "https://www.steadystatehealth.com/images/logo.png", "name" : "Steady State Health", "openingHoursSpecification" : [ { "@type" : "OpeningHoursSpecification", "closes" : "18:00", "dayOfWeek" : [ "Monday", "Tuesday", "Wednesday", "Thursday" ], "opens" : "08:00" }, { "@type" : "OpeningHoursSpecification", "closes" : "17:00", "dayOfWeek" : "Friday", "opens" : "07:00" } ], "sameAs" : [ "https://www.facebook.com/steadystatehealth", "https://www.instagram.com/steadystatehealth" ], "telephone" : "+1-207-200-9409", "url" : "https://www.steadystatehealth.com/" } ```