PostPartum: Return to Impact
Returning to impact activities postpartum is a journey that requires understanding, patience, and guidance. Whether you've had a vaginal birth or a C-section, your body has undergone significant changes, and it's essential to approach your return to exercise thoughtfully.
At Athletic Edge Physical Therapy, we specialize in helping new mothers navigate this transition safely and effectively. Here's what you need to know:
1. Understanding the Healing Process
Even without tearing or an episiotomy, vaginal births involve tissue stretching, leading to trauma that requires healing. Typically, tissues need about 4-6 weeks for general recovery. During this time, initiating gentle movements and pelvic floor engagement can set the foundation for returning to impact activities around weeks 6-8, rather than waiting until week 12.
Early Postpartum Exercises:
Diaphragmatic breathing with pelvic floor engagement
2. Hooklying ball squeezes for pelvic floor activation
Note: Always consult with your pelvic floor physical therapist before starting any exercises.
2. Toileting Habits and Pelvic Floor Health
Proper toileting techniques can alleviate unnecessary pressure on the pelvic floor:
Use a squatty potty: This position reduces strain during bowel movements.
Avoid prolonged sitting: Refrain from bringing your phone into the bathroom to minimize time spent sitting, which can increase pelvic floor pressure.
Don't bear down: Avoid excessive pushing during urination or bowel movements.
3. Monitoring Oral Intake
Certain beverages can irritate the bladder, leading to increased frequency of urination, especially during workouts:
Limit intake of coffee, soft drinks, energy drinks, and carbonated beverages.
4. Recognizing and Respecting Symptom Thresholds
Experiencing symptoms like leaking or pelvic discomfort during workouts provides valuable feedback. It's crucial to identify your symptom threshold and adjust your activities accordingly.
Example:
If you experience slight leaking after 10 single unders, consider:
Performing 3 sets of 9 single unders with a 1-minute rest between sets.
Gradually increasing the volume weekly (e.g., 3 sets of 10, then 3 sets of 11, etc.).
This approach allows you to build resilience without overstraining your body.
5. Exercises to Initiate Postpartum Impact
When you're ready to reintroduce impact activities, start with:
Heel Drops: Enhances calf strength and ankle mobility.
Alternating Hops: Promotes coordination and lower limb strength.
Small Two-Footed Hops: Builds foundational impact tolerance.
Note: If breastfeeding, ensure you wear a supportive bra to minimize discomfort.
6. Monitoring Normal Symptoms
As you resume impact activities, be aware of:
Pelvic floor pressure or discomfort
Light leaking
Minor bleeding: Small amounts are normal during the fourth trimester. However, if you notice clots larger than a golf ball, consult your medical provider immediately.
Seeking Professional Guidance
Every postpartum journey is unique. At Athletic Edge Physical Therapy, we're here to support you through personalized assessments and tailored rehabilitation plans.
Contact us:
📞 (858) 371-2575
📧 info@athleticedgept.com
