By: Dr. Mal James, DPT, PT

If you’re an athlete, the idea of taking 9 months off from your favorite sport probably sounds like torture. Once those 9 months are over, you might be eager to jump right back into your training plan and most-missed activities! It can be really overwhelming to know where to start, especially with your new role of parent. 

What is postpartum? Sometimes called the fourth trimester, this is the first 12 weeks after giving birth, whether vaginally or via c-section. This is a critical window for healing and postpartum-focused PT can really help you breeze through to a successful return to high-impact sports, or just feeling like yourself again.

Changes that occur with pregnancy:

• Increased joint laxity → low back pain, SI joint dysfunction

• Reduced hamstring flexibility and hip flexor strength → altered running mechanics

• Diastasis recti → reduced core strength, anterior pelvic tilt, weak glutes

• Breast tissue weight increases by 1-1.75lbs →Forward posturing of the neck and head

• Rounding of shoulders and lengthening/weakness of the postural muscles

• Increased weight of breast tissue and uterus shift COG up and forward → must get reacquainted with your balance after birth

• Increased cardiopulmonary stress (heart is working harder at lower intensity) → great time to train Zone 1 heart rate activities!

All of these changes can be considered opportunities to build strength, conditioning, and  flexibility from the ground up!

Working with a specialist in pelvic floor PT and exercise science can really help you maintain your fitness during pregnancy, reduce risk of injury, and return to those more intense activities more easily after giving birth. A personal trainer can help you determine the best exercises to meet your goals while also understanding the changes your body goes through while growing a tiny human! If you’re having pelvic pain, balance concerns, or struggling with hip joint stability, physical therapy is another great option to help get you back on track with your training.

If you’re interested, here is a link to a gentle pelvic floor awareness exercise sequence: https://youtu.be/NSFTgyPbJLk. Anyone at any point in their pregnancy (1st-4th trimester!) can do this exercise. Feel free to sit or lie down, as long as you are comfortable and able to breathe deeply. Say hello to some long forgotten muscles like your diaphragm, levator ani, and wow, how much tension are those shoulders and glutes holding??

We have big things ahead for postpartum programming! If you’d like to know more about upcoming webinars and workshops, sign up for our email newsletter here. Become a member today and get FREE access to our 4 Pillars Program, workshops, and all recorded webinars, too!

Some conditions or high risk pregnancies may require clearance from your primary health provider or in-person physical therapy. When you schedule your free 15-minute consultation, Dr. Mal will let you know if you would be a good fit for online physical therapy. If it’s not the right fit for you, she will help you find a provider in your area and explain the next steps for your road to recovery.

References:

Christopher, S. M., Bauer, L., Maylone, R., Bullock, G. S., Chinworth, S. A., Snodgrass, S. J., & Vallabhajosula, S. (2022). Biomechanical and musculoskeletal differences between postpartum runners and nulliparous controls. Journal of Women's Health Physical Therapy, 46(1), 11–17. https://doi.org/10.1097/jwh.0000000000000226

Donnelly, G., Brockwell, E., & Goom, T. (2020). Return to running postnatal - guideline for medical, health and fitness professionals managing this population. Physiotherapy, 107, e188–e189. https://doi.org/10.1016/j.physio.2020.03.276

Gonçalves Fernandes da Mota, P., Pascoal, A., Carita, A., Bø, K. (2015) Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain, Manual Therapy, 20, 200-205.  https://doi.org/10.1016/j.math.2014.09.002 

Simonds, A. H., Abraham, K., & Spitznagle, T. (2022). Executive summary of the clinical practice guidelines for pelvic girdle pain in the postpartum population. Journal of Women's Health Physical Therapy, 46(1), 3–10. https://doi.org/10.1097/jwh.0000000000000235

Stephenson, R., 2007. Physical Therapy in Obstetrics. Boston, Massachusetts, pp.1-21.

You can find more great info and upcoming workshops over at Outdoor Women’s Wellness website, our Instagram page, or on Basecamp, our membership program that gives you access to ALL of our recorded webinars, upcoming LIVE webinars, and blog posts like this one.