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Every week, Dr. Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. This week, he gives advice for returning to sport after pregnancy.
QWhen can you resume sport after giving birth?
The resumption of sport after childbirth is different from one woman to another. Whether it is a few days, a few weeks, or a few months, it must be gradual. Listen to your physical sensations, and the signs of fatigue that your body gives you.
Sport after childbirth can begin as soon as your physical and psychological condition allows it. Depending on your profile: high-level athlete or beginner, the recovery takes place from a few days or weeks to a few months after childbirth.
The time taken to resume physical activity varies according to the conditions of delivery (cesarean section, forceps, episiotomy, etc.) and must be discussed with the obstetrical team and the doctor. The resumption of physical activity begins, after medical advice, generally 4 to 6 weeks after a vaginal delivery after complete healing. In the event of an episiotomy, tearing or cesarean section, it is often 8 to 10 weeks later.
Is there a risk in resuming too quickly?
A recovery too fast against the advice of the doctor, without perineal rehabilitation, is strongly discouraged. You risk prolapse (organ descent), and incontinence for life.
Before thinking of resuming a sport after childbirth, the body must be re-educated to return to its pre-pregnancy state, even more toned and in better shape. The pelvic floor muscles and abdominals that have been stretched must be able to regain their pre-pregnancy tone.
Always consult and seek advice from your doctor or midwife before resuming any sport after childbirth.
There are contraindications:
- heavy bleeding (one sanitary napkin per hour);
- feeling of not having completely emptied the bladder;
- significant urinary leakage 2 months after giving birth;
- prolapse (organ descent);
- severe pain in the lower back or pelvis;
- intense pain following a tear or an episiotomy (vaginal incision to help the passage of baby at delivery);
- any strong pain felt during any activity whatsoever (cleaning, taking a shower, climbing or descending stairs, etc.).
Once you have the green light from your midwife or doctor, where do you start?
The parts of the body to remuscle in priority:
The specific reinforcement work of the perineum prevents urinary incontinence, and organ descent or prolapse. This re-education allows to find a tone of the muscles of the pelvic floor and perineum. They have been very stressed and stretched during pregnancy and childbirth.
Muscle strengthening exercises for the deep muscles, abdominals (transverse), and superficial (rectus muscles), help to find a flat stomach. They close the abdominal strap and avoid back pain.
Strengthening the stabilizing muscles of the spine helps to regain a flat stomach after pregnancy. This improves posture and breathing.
- Cardiovascular activities
Activities without impact (walking, Nordic walking, brisk walking, cardio-stroller, cycling, skating, yoga) allow you to regain your shape and figure. They improve cardiovascular and cardiorespiratory capacities. They help to feel good physically and psychologically while the perineum is still weak. They can be started as early as 4 to 6 weeks after delivery.
Activities with impacts (running, aerobics, dance with jumps, team sports). They help to regain strength, dynamism and muscle tone as well as to regain its pre-delivery silhouette. They greatly improve cardiorespiratory and cardiovascular capacities after pregnancy. They allow you to feel good in your body and your head. Practice when the pelvic muscles have regained their tone. It can be started 4 to 8 weeks after delivery and if there is no urinary incontinence.