How to Return To Exercise Safely After Having a Baby?
I had a lovely second-time mum in the clinic this week. She had her baby eight weeks ago and was starting to come out of the newborn/new mum haze and was craving some movement. She had previously been active, enjoying swimming, cycling, and running. She was hoping to complete a triathlon in the new year. She was feeling confident in her body; however, she had found recovery from her first birth challenging, so this time around, she understood that she needed professional guidance to return to exercise safely.
The latest research on returning to exercise after having a baby tells us that it is important to screen for pelvic floor dysfunction, abdominal wall dysfunction, postpartum postural problems, general aches and pains, as well as previous injuries that may be exacerbated by a return to exercise. There has also been a strong suggestion that returning to high-impact exercise like running, jumping, and HIIT should be delayed til at least 12 weeks post-delivery. Further to this, researchers have suggested a set of special tests that should be completed before returning to running to ensure that you’re ready to run.
This is why a post-natal pelvic health assessment with a qualified and experienced Pelvic Physiotherapist is so important.
So what does a post-natal pelvic health assessment include?
A Pelvic Health interview including questions about your pregnancy and delivery, prior injuries or pelvic related issues and goals for your post partum journey
Education about the anatomy of the pelvic, pelvic floor and abdominal wall
An thorough pelvic examination which may include a vaginal examination, or, a real time ultrasound assessment of your pelvic floor
During the pelvic floor assessment we check for pelvic organ prolapse, pelvic floor muscle strength, endurance, co ordination and speed.
Assessment and treatment of scars (perineal, episiotomy or c section)
Assessment of the abdominal wall for rectus abdominis separation, umbilical hernias and core activation patterns
A detailed explanation of the assessment findings, including a plan for any dysfunctions found, as well as a plan for return to exercise and meeting your goals.
A post-natal pelvic health assessment is relevant for all mothers. Ideally, the assessment is completed at 6 weeks post-delivery, however, it is still relevant for all mothers, especially within the first year postpartum. The mental and physical load on new mums to care for their baby (and themselves) is huge. Exercise is a proven method of improving mental and physical health.
At Limitless we want to ensure that there are no barriers to new mums enjoying exercise again, so for the remainder of the 2023, all new clients who book in for a 60min post-natal pelvic health assessment will receive a free Mums Bubs and Bumps Clinical Pilates group reformer class to help them on their journey back to exercise :).
