When can I return to impact training postpartum?
This is one of the most googled and asked questions surrounding returning to exercise post-birth, especially for those mum’s that play sport, run, or train at higher intensities.
Every individuals postpartum timeline is different, just like every pregnancy is different and every birth is different. However, the recommended time to return to impact training postpartum is ‘12 weeks post-birth’. This does not mean you should plan your first run, netball game or include box jumps on the anniversary of your twelfth week…
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The typical response of ‘12-weeks post-birth’ is when you can start including a return to impact programme to your training, if you have not had any ‘complications’. These may include elongated recovery due to birth, any infections to wounds or stitches or bleeding for an extended period of time (if you are worried about any of these, please contact your health care provider). I know, I know, 12 weeks may seem like a long time (I promise you, in the grand scheme of things, it’s not!). But let’s break the timeline down…
The first 6-8 weeks post birth is the most important, and that is the rest and recovery stage. Within this time, you aren’t just healing on the outside, you are also healing on the inside. You have been carrying a baby for 9 months, your organs have moved, your muscles, ligaments and tendons have all adapted, your pelvic floor has coped with a lot of pressure! Therefore, everything needs rest and recovery. This doesn’t mean you can’t do anything, starting to reconnect breathing with your core and pelvic floor can begin within this time. And also, walking is a great way to start moving again. (Watch this space for another post to cover the first 6-8 weeks after a vaginal and caesarean birth).
The next 6 weeks after this is when you can start building movement and slowly adding load whilst maintaining control. You need to build a strong base before introducing impact. Then once we get to 12 weeks, that return to impact programme begins. This should include mini jumps, single-leg strength and a gradual build to plyometrics.
It may seem like a daunting and long process, but one thing I have learnt with my experience is that returning to training or exercise postpartum is NOT a race, you don’t get a medal for coming first. But your body will thank you for letting it heal, and allow you to move efficiently to create that athletic longevity.
Overall, I would definitely recommend following a programme from a pregnancy and postpartum qualified fitness professional (I do have a 12-week online programme 😊) and gain advice from a women’s health physiotherapist to ensure you are moving correctly within your own timeline.
Intention now, intensity later ♥️