Returning to exercise after childbirth is an important step in postpartum recovery, but it should be approached with care to ensure long-term health and well-being.
The body undergoes significant changes during pregnancy and delivery, and these must be considered when resuming physical activity, especially high-impact sports such as running or jumping.
Key Considerations for Postpartum Exercise
- Healing Takes Time – The pelvic floor, abdominal muscles, and connective tissues need adequate time to recover. It is generally recommended to start with low impact forms of exercise first (e.g. walking, swimming, aqua classes, pilates, yoga), progressively increasing strength and aerobic capacity before considering high-impact activities at around 12 weeks postnatal, though this varies for each individual.
- Pelvic Floor Function – Pregnancy and birth can weaken the pelvic floor muscles, leading to issues such as incontinence or prolapse. Before returning to running or high-impact exercise, it’s essential to assess pelvic floor strength with the help of a women’s health physiotherapist.
- Diastasis Recti Assessment – Ensuring the core is properly rehabilitated before engaging in strenuous exercise is important for musculoskeletal balance and control.
- Gradual Progression – A phased return minimises injury risk and promotes better long-term outcomes.
- Monitoring Symptoms – Be mindful of warning signs such as urinary leakage, heaviness or dragging sensations in the pelvis, lower back pain, or severe doming of the abdomen. These symptoms indicate that the body may not yet be ready for high-impact activity.
- Supportive Gear – Wearing appropriate footwear and a supportive sports bra, and considering external pelvic support garments, can enhance comfort and stability during exercise.
Guidelines for Returning to High-Impact Exercise
- Begin with low-impact activities such as walking, bodyweight exercises, and core-focused rehabilitation.
- Progress to light resistance training, swimming, or cycling before incorporating jumping, running, or HIIT workouts.
- Strengthen key muscle groups including the glutes, core, and lower limb muscles to support impact activities.
- Follow a return-to-running screening protocol, which assesses single-leg strength, balance, and endurance before resuming running.
A safe return to exercise is a gradual process that prioritises pelvic health, core function, and overall strength. Seeking guidance from a physiotherapist with expertise in postpartum recovery ensures a personalised approach, reducing the risk of injury and promoting long-term fitness success.
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