Dr. Cat Fitzgerald PT, DPT, CSCS
Many pregnant runners deal with different aches and pains that pop up throughout their pregnancies. Some common issues are round ligament pain, sacroiliac (SI) joint pain, back pain and pubic symphysis or pelvic girdle pain. When runners bring these issues up to their OBs, they are met with a wide variety of responses from “it’s a normal part of pregnancy” (aka deal with it) to referring the runner to different resources, including PT. Sometimes all you need is a little extra support to keep you moving comfortably and safely! So here we are going to review a few different taping techniques and support tools that can provide relief.
First up: kinesio taping for round ligament pain
Round ligament pain is felt on the front side of the body, low – closer to the pelvis and can be one-sided or on both sides. The round ligament connects to and supports the uterus, so as that grows there is more pressure on the round ligament. This pain can be sharp and stabbing. You’ll need 3 strips of tape for this one. The first piece will be centered under your belly, with equal pull up on either side around the border of your belly. The other pieces will also start under your belly and pull straight up. The idea here is to “lift and support”. You can add a second piece of the “belly band” style tape that wraps under and around the belly as well. This is the most common taping technique used in pregnancy! It can also help to relieve back pain and pelvic girdle (pubic symphysis) pain.
Additional techniques include:
- “X” tape on the belly: another “lifting” technique that can help the weight of your belly feel more dispersed, also supports your superficial abdominal muscles
- The tape is anchored at the hip without tension for 2 inches, then pulled diagonally across the belly with tension, anchoring above again without tension for the last 2 inches of the strip. This is done with 2 strips of tape starting from each hip to make a “X”.
- “Belly band” tape with rectus abdominus support: supports your superficial abdominal muscles
- Low back taping: lower back pain relief
- This requires 3 strips of tape. The first two run parallel to the spine, along muscle called the lumbar erector spinae and should go just past your sacroiliac (SI) joints. The third strip of tape goes horizontally across the SI joints, pulling from the middle outward. All ends of the tape, about 1-2 inches, should have no tension.
Beyond tape, there are tools you can try to create support and pain relief
The two most common are belly bands and SI belts. The belly bands are meant to support the weight of the belly – similar to what the “belly band” taping technique is going for. There are many different belly bands on the market and often a bit of trial and error is required to figure out what works best for you. SI belts provide relief by supporting the SI joints and theoretically creating stability in that area of the pelvis. These will apply pressure and feel “secure”.
There are options out there for support for those dealing with pain and discomfort during pregnancy!
I strongly recommend trying these techniques in combination with PT. I say this not just because I am a PT, but because of my personal experience with very severe SI joint pain in pregnancy. It came on suddenly on the first day of my third trimester right after I finished a run. It became incredibly severe within 24 hours – I was constantly limping and even had to cancel a trip because all movement was so painful. An SI belt and taping techniques helped me get through the day, but working through the PT allowed me to get full relief about 2 months before the end of my pregnancy. Be proactive and address these things when they pop up!