Do I need to stop breastfeeding before I return to exercise?

I had an interesting conversation with a mumma at a baby class when my son was 6 months old, and her little one was of a similar age. I recognised her from playing netball and naturally the conversation turned to netball and I asked if she was returning.

She replied, 'Not until I have stopped breastfeeding, as I don't want to get injured.'

It got me thinking, 'should I not be training?', 'should breastfeeding stop a mum exercising?', ‘why is that?’. All so confusing, especially as I was still breastfeeding at that point and had returned to both CrossFit and netball.

So, do you need to stop breastfeeding before returning to exercise?

It’s all connected the hormone, relaxin, which is in our body at low levels until just before ovulation during our menstrual cycles, when it starts to rise. When you become pregnant, relaxin production then soars and reaches its peak around the end of the first trimester. It helps our ligaments stretch and prepare for baby's growth, delivery and breastfeeding. It provides an extra bit of elasticity to our joints, tendons, ligaments, skin, and more. Generally, this is a good thing during and after pregnancy. It helps our pelvis, uterus, ribcage return to normal after delivery. Then, as we breastfeed our body continues to produce the hormone so that our nipple tissue can expand and facilitate breastfeeding.

However, as much as relaxin helps us fulfil our roles as mothers, it can cause ligament laxity throughout the whole body which can cause loose ligaments and is part of the reason for balance challenges. This does mean there is a perception that high impact or heavy lifting activities can put postpartum and breastfeeding mothers at higher risk of injuries. Therefore, worrying or scaring women when returning to exercise post-birth.

However, this should not stop any woman from exercising or going back to the activities they love. No, you can’t just jump straight back into running, playing sport or lifting weights at high percentages. However, you can follow a progressive, return to impact, postpartum programme to gradually rebuild strength and stability in ligaments and tendons. This programme should include core and pelvic floor-strengthening exercises to help maintain athletic longevity. There is no reason why breastfeeding should stop you exercising.

In conclusion, you do not need to stop breastfeeding before returning to exercise or impact activities or sport. Just make sure you are following a ‘return to impact’ programme or ensure your coach is including the exercises that are individualised for you.