Childbirth is a major life event that requires significant physical and emotional preparation. After giving birth, your body needs time to recover, but when is the right moment to start exercising again? If you were active before and during your pregnancy, you might be eager to return to your workout routine. However, you probably have many questions: When can I start? What should I be mindful of? Can I resume my previous workouts immediately?
Postpartum Statistics
- 15% – 30% of first-time mothers experience urinary incontinence.
- 50% of women who have had a vaginal delivery experience loss of pelvic floor strength and support.
- 75% of all women leak urine while jumping rope.
- Women involved in high-impact sports such as running and jumping have a greater risk of developing pelvic floor issues later in life (especially after menopause).
These statistics may seem daunting, but they highlight the importance of a mindful and gradual return to exercise postpartum.
The Role of the Pelvic Floor During Pregnancy and Childbirth
The pelvic floor is essential in supporting the bladder, uterus, and intestines, controlling urination and bowel movements, contributing to sexual function, and ensuring core stability. During pregnancy, the pelvic floor is subjected to increased pressure due to the growing baby, placenta, and amniotic fluid. Hormonal changes make the muscles more elastic to prepare for childbirth, reducing their ability to bear load effectively.
Giving birth is comparable to an extreme athletic performance—your pelvic floor undergoes significant stretching, sometimes leading to injury. Just like any sports-related injury, proper recovery is crucial.
Postpartum Recovery
Jumping back into intense exercise immediately after childbirth isn’t recommended. While sports injuries typically involve structured rehabilitation with a physiotherapist, postpartum recovery often lacks such guidance. However, research provides clear recovery guidelines. It is generally advised to avoid high-impact activities like running or CrossFit movements that increase abdominal pressure (such as box jumps) for the first 3-6 months to allow your body to heal properly.
Postpartum Recovery Phases
0-2 Weeks Postpartum
- Prioritize rest.
- Begin with gentle postpartum exercises focused on pelvic floor activation and deep abdominal muscles.
2-4 Weeks Postpartum
- Continue pelvic floor strengthening.
- Incorporate short walks while paying attention to your body’s signals. If you experience a heavy sensation in the pelvic area, scale back and rest.
4-6 Weeks Postpartum
- Gradually increase walking distance.
- Add mobility exercises, keeping in mind that connective tissue is still healing.
- Suitable exercises: oblique abdominal work, squats, and resistance band pull-aparts.
6-12 Weeks Postpartum
- A check-up with a pelvic floor physiotherapist is highly recommended.
- Continue with structured exercises and consider guided recovery training.
3-6 Months Postpartum
- If cleared by a physiotherapist, start progressively increasing intensity.
- Introduce running and high-impact movements cautiously.
- Start slow with box jumps and jump rope exercises.
6-9 Months Postpartum
- By this time, most women can return to their favorite sports.
- Continue monitoring your pelvic floor function and adjust training accordingly.
Pelvic Floor Checklist
Monitor the following signals to ensure a safe recovery:
✅ No pain during exercise.
✅ No bulging in the abdominal area.
✅ No urinary leakage.
✅ No heavy or dragging sensation in the pelvic floor.
These are indicators that your body is healing properly.
By following these guidelines, you can return to training safely after childbirth. Taking the time to rebuild strength will help you enjoy CrossFit and other activities without unnecessary risks. We look forward to welcoming you at CrossFit Damacor in Curaçao when you’re ready! 💪