Many women have a desire to become physically active after giving birth. Especially jogging is popular, be it to return to your own desired weight or because this sport was one of the favorite even before the pregnancy.
However, before resuming jogging after birth, it is important to ensure that the body has enough time to recover from birth. Therefore, lighter sports for soft re-entry initially represent a better and gentler alternative to jogging. Also, retraining exercises should be done to strengthen the pelvic floor. This helps to prepare for impact forces such as jogging when resuming exercise.
The birth of a child is a power-consuming event for the body, which subsequently requires a sufficiently long rest and regeneration phase. This concerns the natural delivery as well as a birth by Caesarean section alike.
Depending on gynecologist or midwife council, there are different times when the resumption of sporting activities is recommended again. This also depends on the individual pregnancy course and the circumstances of the birth, for example, whether there were birth complications. Therefore, it is worthwhile to consult in advance with his attending physician before resuming the post-natal workout.
In general, the recommendation is to practice recovery and strengthening exercises before starting the training. With light running training, which includes faster walks or walking, should be started at the earliest six weeks after a natural birth, with caesarean again another two weeks later.
The start of the jogging should be due to the higher demands on the body until at least two to three months after birth. Again, the possible start of training after caesarean section is set a little later so as not to burden the scar tissue too much.
However, any woman who has recently had a baby should first and foremost listen to her own body and be aware of its limitations and not be disappointed if, in the individual case, the resumption of jogging does not make sense until a later date. Each body demands its own, different long recovery period.
Timing to wait at least six weeks prior to starting a light running workout and not returning to jogging after giving birth less than two months are medical recommendations and should not be undercut. In individual cases, the waiting time to go back to jogging can be even longer.
However, this should not be met with impatience or incomprehension, much more needs each body after the exhausting event of a birth of different lengths to regenerate again.
Especially when jogging act strong impact forces, which can represent a burden on the pelvic floor or any episiotomy or caesarean scar. The core muscles are also required while running. It is therefore advisable to practice recovery exercises and pelvic floor training.
Also, gentle exercises for the back, for example, Pilates or yoga, the body slowly strengthen again and prepare for subsequent intensive training sessions, such as jogging, and minimize the risk of injury. The stronger the body becomes through such exercises, the sooner jogging can begin again.
The duration of running depends on the individual physical and health condition after birth. If complaints occur, the training should be stopped immediately. Also, it is not recommended to go back to old training habits immediately on the return of the jogging and to step directly to the limit.
There can be no general recommendation regarding the duration of the running unit to be made, since the pelvic floor and musculature strengthen again at different rates and each body is different strong and durable. It is recommended to jog slowly and not too long at the beginning and to pay attention to the signals of the body. The physical fitness, as it was before birth, is restored on average only six to nine months after birth.
The pelvic floor consists of muscles that are located between the pubic bone and coccyx. These are an important part of continence maintenance.
During pregnancy, a large weight on this muscle pan, which makes it stretched and loosened. The vaginal delivery also stresses the pelvic floor. It is therefore advisable to strengthen the pelvic floor muscles as part of retraining exercises to prevent incontinence or a lowering of the uterus and vagina in old age. The training is also worthwhile in terms of a more intense sense of sexual intercourse.
Many women suffer from temporary urinary incontinence in the first year after delivery, in some women it may be prolonged or even persistent. This is usually a so-called stress incontinence or stress incontinence, in which go through pressure, such as laughing, coughing or jumping small or larger amounts of urine.
The pelvic floor, which is an important component of the continence apparatus, is affected during pregnancy and childbirth. Therefore, it is very important to do reha- bilitation exercises and strengthen the pelvic floor. The exercises should be done regularly, preferably daily, because only then training effect and success can be set. Musculature becomes stronger again and continence is usually regained.
If even after regular pelvic floor training no success, consultation with the gynecologist or with a urologist should be consulted. It can be clarified whether there may not be another form of incontinence. Physiotherapy or electrostimulation are treatment options for persistent bladder weakness. In serious cases, and after exhausting all other treatment options, surgery may be helpful.
Pain is one of the protective and warning mechanisms of the body to point out problems and identify their own limits. If the pain occurs shortly after the jogging and if the birth is only a few weeks back, it is a sign that the training has resumed too early. Therefore, either the intensity of jogging should be reduced or waived completely for a while to delay the start of training a little longer.
Basically, gentle exercises should be started so as not to overtax the body stressed after birth and to avoid injury.
The muscles can be gently strengthened and rebuilt with Yoga and Pilates. Strength training is also an option, whereby only selected, gentle exercises are considered here and the visit to the gym after delivery should wait a few months.
Meaningful exercises can be taken, for example, from books with training plans that have been specially designed for the period after birth. Also endurance training offers a good opportunity after the childbirth to become active again. But walking or walking at a faster pace are good entry points. Jogging after giving birth is still too intense for the beginning of the training.
Swimming is also a sensible option, which may begin only after the end of the postpartum hemorrhage. In principle, it is advisable to consult with his gynecologist before taking up physical activity and to obtain his recommendations. No matter which sport (s) the mother decides, pelvic floor exercises should always be part of the training plan.