Jogging after giving birth

introduction

After giving birth, many women feel the desire to get active in sports very quickly. Jogging is particularly popular, be it to return to your desired weight or because this sport was one of the most popular even before pregnancy.
However, before resuming jogging after the birth, it is important to ensure that the body has had enough time to recover from the birth. For this reason, lighter types of sport for a gentle re-entry are initially the better and gentler alternative to jogging. Post-exercise exercises should also be carried out to strengthen the pelvic floor. This helps prepare for impact forces like those experienced when jogging when you resume exercise.

When can I go jogging again at the earliest after giving birth?

The birth of a child is an exhausting event for the body, which subsequently requires a sufficiently long rest and regeneration phase. This applies equally to natural delivery and birth by caesarean section.
Depending on the gynecologist or midwifery council, there are different times when the resumption of sporting activities is recommended. This also depends on the individual course of pregnancy and the circumstances of the birth, for example whether there were birth complications. It is therefore worthwhile to consult your doctor in advance before resuming jogging after the birth.
In general, the recommendation is to practice regression and strengthening exercises before starting training. Light running training, which includes faster walks or walking, should be started six weeks after a natural birth at the earliest, and two weeks later for a caesarean section.
Jogging should not start until two to three months after the birth at the earliest due to the higher demands placed on the body. Here, too, the possible start of training after a caesarean section is scheduled a little later in order not to put too much strain on the scar tissue.
However, every woman who recently had a child should primarily listen to her own body and know its limits and not be disappointed if, in the individual case, it makes sense to resume jogging at a later point in time. Each body requires its own, different length of recovery phase.

Read more on the topic: Exercise after giving birth and losing weight after pregnancy

What can I do to be able to go jogging again as early as possible?

The times indicated to wait at least six weeks before starting light running training and not to resume jogging earlier than two months after the birth are medical recommendations and should not be undercut. In individual cases, the waiting time before you resume jogging can be even longer.
However, this should not be met with impatience or incomprehension, much more each body needs a different amount of time to regenerate after the exhausting event of a birth.
Especially when jogging, strong impact forces act, which can put stress on the pelvic floor or any perineal or caesarean scars. The core muscles are also challenged when running. It is therefore advisable to practice postnatal exercises and pelvic floor training.
Gentle exercises for the back, for example via Pilates or yoga, can slowly strengthen the body again and prepare for later more intensive training units, such as jogging, and keep the risk of injury low. The stronger the body becomes through such exercises, the sooner you can start jogging again.

Read more on the topic: Training the pelvic floor

Duration - How long should I start walking?

The duration of running depends on the individual physical and health condition after the birth. If symptoms arise, the training should be stopped immediately. It is also not recommended to revert to old training habits immediately after resuming jogging and to go straight to the limit.
No generally applicable recommendation regarding the duration of the running unit can be made, as the pelvic floor and muscles regain strength at different speeds and each body can be subjected to different strengths and for a long time. It is advisable to start jogging slowly and not for too long and to pay attention to signals from the body. Physical fitness, as it was before the birth, is only restored on average six to nine months after the birth.

What can I do for the pelvic floor?

The pelvic floor is made up of muscles that are located between the pubic and tailbone. These are an important part of maintaining continence.
During pregnancy, there is a great deal of weight on this muscle pan, which causes it to stretch and relax. Vaginal delivery also stresses the pelvic floor. It is therefore advisable to strengthen the pelvic floor muscles again as part of postnatal exercises in order to prevent incontinence or lowering of the uterus and vagina in old age. Training is also worthwhile with regard to a more intense sensation during sexual intercourse.

Read more on the topic: Uterus subsidence after childbirth

There are special exercises that can be performed at any time and already during bed. You should start slowly and train more intensely over time. A midwife can make good recommendations regarding exercise selection.
There are also special courses after pregnancy with postnatal gymnastics that pay special attention to the pelvic floor and are led by trained specialists. Most statutory health insurance companies bear part of the costs or a certain number of course hours. It is advisable to consult with the health insurance company regarding the assumption of costs.

Read more on the topic: Training the pelvic floor after giving birth

What do I do if I have incontinence?

Many women suffer from temporary urinary incontinence in the first year after giving birth, and in some women it can last longer or even be persistent. This is usually a so-called stress incontinence or stress urinary incontinence, in which small or larger amounts of urine are released due to the build-up of pressure, such as when laughing, coughing or jumping.
The pelvic floor, which is an important part of the continence apparatus, is affected during pregnancy and childbirth. It is therefore of great importance to do postnatal exercise and strengthen the pelvic floor. The exercises should be done regularly, preferably daily, because this is the only way to achieve training effect and success. The muscles become stronger again and continence is mostly regained.
If there is no success even after regular pelvic floor training, you should consult your gynecologist or a urologist. This can be used to clarify whether another form of incontinence might be present. Physiotherapy or electrical stimulation are treatment options for persistent bladder weakness. In serious cases and after all other therapy options have been exhausted, an operation can also be helpful.

What do I do if there is pain?

Pain is one of the body's protective and warning mechanisms to point out problems and to show one's own stress limits. If the pain occurs shortly after resuming jogging and the birth is only a few weeks ago, this is a sign that you have resumed training too early. Therefore, you should either reduce the intensity of jogging or do without it for a while in order to delay the start of training a little longer.

Read more on the subject at: Abdominal pain after childbirth

In the meantime, you can resort to more gentle sports that do not stress the body too much. Walks at a brisk pace or Nordic walking can be useful alternative sports to slowly get the circulation used to working faster again. If there are complaints here too and at least six weeks have passed since the birth, a consultation with the gynecologist can be useful.
Depending on the type of pain, in addition to rest, a mild pain reliever can be helpful in acute cases, whereby, in particular, if the patient is breastfeeding, attention must be paid to the compatibility and harmlessness for the infant.
If the breasts are particularly painful during training, it can help, if the child is breastfed, to put the infant on or to express it before training. The correct fit of a sports bra is generally helpful.

Read more on the subject at: Painkillers while breastfeeding

What alternative sports can I do?

Basically, gentle exercises should be started in order not to overwhelm the stressed body after the birth and not to risk injuries.
The muscles can be gently strengthened and rebuilt with yoga and Pilates. Strength training is also an option, whereby only selected, gentle exercises are possible and the visit to the fitness studio should wait a few months after the delivery.
Useful exercises can, for example, be taken from books with training plans that have been specially designed for the period after the birth. Endurance training also offers a good opportunity to get active again after giving birth. Walking or walks at a faster pace are good entry options. Jogging after giving birth is still too intense to start training.
Swimming is also a sensible option, although it should only be started after the postnatal bleeding has ended. In principle, it is advisable to consult your gynecologist and obtain his recommendations before starting any sporting activity. No matter which sport (s) the mother chooses, pelvic floor exercises should always be part of the training plan.

Read more on the subject at: Abdominal muscle training after pregnancy