As I began to read, research and eventually take courses around this stuff I realized and began to understand that there is so much misguided information out there about training during pregnancy and postpartum.
There is a movement to continue to lift heavy or run long distances if you already have been and this trend is away from the ‘do nothing because you are pregnant’ recommendations of years ago. The thing is everyone is different AND it’s not always easy to tune in a listen to your body when you mind and heart are telling you to push through and train like the athlete you are! Then postpartum we are all anxious to get back into the gym, work out, feel good, get “into shape” etc.
I think both ends of the spectrum (i.e train hard or just stick to walking) are extreme. I’m not a fan of extremes (anymore ) unless it’s truly warranted for some reason. I’ll talk more about all of this in more detail but a few major topics around postpartum fitness specifically that often go undiscussed when your doctor/midwife/provider magically clears (without examining you most of the time) you for exercise at 6weeks postpartum are the following:
1) What was the birth like? Did you suffer any kind of trauma and how have you healed? For example, Did you tear and have stitches or did you have c- section? Those both produce scar tissue and may need care like massage, and myofascial release.
2) Are you currently peeing when you laugh, run or jump etc? Do you feel bulging or heaviness? (for example I had some bladder prolapse, very common but not normal and should be assessed for help).
3) Are you breastfeeding? Did you know that due to hormones your joints and ligaments will be more lax and may be prone to injury. Breast-feeding mamas should consider themselves in the same way they would 3rd trimester.
I know how much we want to get back to exercise postpartum but please do so with the utmost respect for your body. I’m not saying not to workout, actually I highly recommend it. But just safely with the goal of rebuilding and rehabbing along the way.
I highly, highly recommend seeing a pelvic floor specialist. They will assess your entire core canister (this is not just about kegels) and also consider following a training program specific to postpartum recovery. Your body just went through, and will continue to go through significant change!
I’ve recently started a free private Facebook group. We will talk about all of this and more including nutrition and wellness. I was originally going to keep it a secret group for my clients only but If you are reading this you are part of our tribe so come on over and join us! you know I can’t help but share this important stuff with all of you. xoxo
Search Facebook for: Fitbeauties – Mama group – Peri and Postnatal Fitness, Nutrition, Wellness
See you there! 🙂