After giving birth to her first child, Shefali Christopher, an associate professor in the Doctor of Physical Therapy program at Tufts University School of Medicine, was disheartened at the lack of guidance for new mothers who wanted to return to physical activity. She felt there wasn't enough research evaluating the safety of postpartum exercise, so she decided to study the question herself.
or injury, said Christopher. It's good to set goals for your activity, but those goals should be flexible to accommodate for inevitable days of feeling tired or sore.
"If you've slept really poorly, and you have a high level of fatigue, or your body just doesn't feel ready, use those cues to say,"Okay, maybe I'll walk one more day, and not push it today,'" said Christopher. It's safe to return to any sport, but new mothers may need to strengthen certain sport-specific muscles before diving back into full participation. For example, if cycling is your sport of choice, starting with body-weight exercises to strengthen the legs and glutes will make it easier to tackle longer bike rides a few weeks later, said Christopher.
Gaining back core strength is especially important for all types of sports, since pregnancy can stretch the muscles inside the abdomen and pelvis. Christopher recommends that postpartum athletes ensure they're not having any pelvic floor health issues—such as leaking even a few drops of urine or stool, feelings of pressure in the pelvis, or painful bowel movements or sex—before beginning a training program.
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