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Protected: Postpartum Return To Running & Impact Program – Get Back To Impact Safely

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Am I Ready To Run And Do High-Impact Activities Postpartum? 5 Key Factors To Consider

Posted September 10, 2022 by Williams 7698 0 0

Going for a run is often the go-to activity for losing weight after having a baby and ‘getting your body back’. All you need is a pair of trainers and

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If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. 

But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc).

I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. 

The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. 

P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists.

#pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
bellystrongmom
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If I had a bitcoin for every time I’ve heard a woman comment, “But the doctor told me not to lift more than 5lbs”, I would have way more money to feed my activewear obsession. But seriously, this is still the opinion of a worrying number of medical professionals. And I say opinion, because the research is clear that exercise during pregnancy has so many benefits including less pain, better mood, and smoother recovery postpartum. There are more studies emerging that also show pregnant women can continue with intense exercise and heavy weight lifting, with no adverse issues for mom or baby (with a few caveats like previous experience, uncomplicated pregnancy etc). I gave birth to my first in Japan , and I don’t actually ever recall receiving any exercise advice from my doctors at the time. They tended to focus more on not gaining too much weight, but not really on why I should be exercising. The landscape is changing though. These days you have access to so many programs and fitfluencers, all showcasing their active pregnancies. The only caution I’d offer is that not everyone has the knowledge and qualifications to train pregnant women. There’s a lot of nuance, and ‘it depends’, when working with pregnant and postpartum women - especially if someone has something like SPD. Choosing someone who knows their functional anatomy, pelvic floor and pelvis mechanics, physiology and how to adjust for all these different scenarios, can be invaluable. P.S. And yes it’s probably a little more complicated when we take into account cultural values and norms, and perhaps a bit reductive to label everyone as having the same viewpoint - but I do know this viewpoint as ‘mom = incubator’ definitely exists. #pregnancy #prenatalfitness #fitmom #momlife #pelvicphysio
2 days ago
View on Instagram |
1/10
Literally all he wanted to do from when we arrived at the sunflower fields and then, when it’s all paid and time to get on, suddenly he’s in tears and doesn’t wanna do it anymore. Not one to waste it, this mom had a marvellous time enjoying the sunflower choo-choo 🌻 🚂 

#momlife #lifewithkids #parentlife #momoftwo #innerchild
bellystrongmom
bellystrongmom
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Literally all he wanted to do from when we arrived at the sunflower fields and then, when it’s all paid and time to get on, suddenly he’s in tears and doesn’t wanna do it anymore. Not one to waste it, this mom had a marvellous time enjoying the sunflower choo-choo 🌻 🚂 #momlife #lifewithkids #parentlife #momoftwo #innerchild
5 days ago
View on Instagram |
2/10
I used to be the kind of person who HAD to get a workout in, even on holiday. It left me feeling antsy if I couldn’t get to the gym. 

However, I’ve spent the last 10 days solely with family. We’ve been to Legoland, water parks, castles and after a long road trip up north (which included a flat tyre), I went back to work today and I really missed them. I spent a good few minutes scrolling through all the photos we’d taken, reminiscing like it didn’t just happen yesterday 😂

And I didn’t work out at all. With zero guilt. It was actually pretty great. Sometimes we just need to enjoy a little life. 

#fitmama #womensfitness #momoftwo #momlife #parentlife
bellystrongmom
bellystrongmom
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I used to be the kind of person who HAD to get a workout in, even on holiday. It left me feeling antsy if I couldn’t get to the gym. However, I’ve spent the last 10 days solely with family. We’ve been to Legoland, water parks, castles and after a long road trip up north (which included a flat tyre), I went back to work today and I really missed them. I spent a good few minutes scrolling through all the photos we’d taken, reminiscing like it didn’t just happen yesterday 😂 And I didn’t work out at all. With zero guilt. It was actually pretty great. Sometimes we just need to enjoy a little life. #fitmama #womensfitness #momoftwo #momlife #parentlife
6 days ago
View on Instagram |
3/10
I really like showing it this way, because then it’s like, ‘Ohhhhhhh, it all makes sense now’. There’s literally a baby on your bladder 🙂 

As the baby gets bigger, the space for the bladder to expand upwards becomes smaller and smaller. And that’s especially one of the reasons for those 3rd trimester every-hour-of-the-night pees. 

I physically remember the sensation after giving birth of not feeling like I needed to pee all the time. Even with the rest of me feeling battered, it was glorious.

What else do you not miss about pregnancy?

#pregnancy #pelvicphysio #pelvichealth #pregnancyjourney #momlife
bellystrongmom
bellystrongmom
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I really like showing it this way, because then it’s like, ‘Ohhhhhhh, it all makes sense now’. There’s literally a baby on your bladder 🙂 As the baby gets bigger, the space for the bladder to expand upwards becomes smaller and smaller. And that’s especially one of the reasons for those 3rd trimester every-hour-of-the-night pees. I physically remember the sensation after giving birth of not feeling like I needed to pee all the time. Even with the rest of me feeling battered, it was glorious. What else do you not miss about pregnancy? #pregnancy #pelvicphysio #pelvichealth #pregnancyjourney #momlife
3 weeks ago
View on Instagram |
4/10
Butthole problems. If you’ve ever had kids, then you may know the interesting feeling of not being able to stop that wind from escaping. And it’s not always because your pelvic floor muscles are weak, sometimes it’s a tightness issue.

PSA: please do not actually stick a straw in your butt hole, but I do like these visualisations because it gets you FEELING things. We’ll typically start local with what is happening at the pelvic floor, and then go global to see what else in your musculoskeletal system is making this tricky for you.

I left my embarrassment about discussing bowel and bladder habits behind a long time ago, and I think we as a society need to remove the stigma associated with pelvic floor issues, because SO many people suffer in silence. 

At some point I will add more resources to the app beyond what’s already in there, so stay tuned!

#pelvicfloor #pelvicphysio #womenshealth #womensfitness #postpartum
bellystrongmom
bellystrongmom
•
Follow
Butthole problems. If you’ve ever had kids, then you may know the interesting feeling of not being able to stop that wind from escaping. And it’s not always because your pelvic floor muscles are weak, sometimes it’s a tightness issue. PSA: please do not actually stick a straw in your butt hole, but I do like these visualisations because it gets you FEELING things. We’ll typically start local with what is happening at the pelvic floor, and then go global to see what else in your musculoskeletal system is making this tricky for you. I left my embarrassment about discussing bowel and bladder habits behind a long time ago, and I think we as a society need to remove the stigma associated with pelvic floor issues, because SO many people suffer in silence. At some point I will add more resources to the app beyond what’s already in there, so stay tuned! #pelvicfloor #pelvicphysio #womenshealth #womensfitness #postpartum
3 weeks ago
View on Instagram |
5/10
Another week, another workout! I don’t have much else to say today, other than I’d love to see you for a live workout or a catch-up on the Belly Strong app. You can try everything for free for the first 7 days, and if you’d like to stay, use the code BELLY20 for an extra discount ✨ (link in bio).

#pilates #onlinepilates #womensfitness #fitmom #muscletone
bellystrongmom
bellystrongmom
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Another week, another workout! I don’t have much else to say today, other than I’d love to see you for a live workout or a catch-up on the Belly Strong app. You can try everything for free for the first 7 days, and if you’d like to stay, use the code BELLY20 for an extra discount ✨ (link in bio). #pilates #onlinepilates #womensfitness #fitmom #muscletone
3 weeks ago
View on Instagram |
6/10
Half of me thinks this is the main reason my class-goers have been showing up lately 😆 but it IS pretty darn glorious to have air conditioning right now. 

#pilates #summer #womensfitness #toohot #fitness
bellystrongmom
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Half of me thinks this is the main reason my class-goers have been showing up lately 😆 but it IS pretty darn glorious to have air conditioning right now. #pilates #summer #womensfitness #toohot #fitness
3 weeks ago
View on Instagram |
7/10
Also, the number of patients who told me today, “Well I don’t know if this is normal because I know I’ve had kids but…” NO! Any leaking pee after having a child (whether it’s been 2 years or 50 years) is not normal! 

Common. Not normal. I take issue with use of the word ‘normal’ because that implies that it’s just something you have to live with. And as you can see, incontinence can have a variety of different causes, and it’s not a one-size fits all. BUT, there is a lot we can do if we can assess you and determine where the problem lies.

On another note, the look on women’s faces when I tell them I had another patient who was wetting herself at night, and all it took was a couple of days of diaphragmatic breathing to fix the issue completely 😆 And that’s because ‘Kegels = good pelvic floor’ has been so ingrained in us, that if someone tells us we don’t need them, it’s like it just doesn’t compute. 

I love it when these women go home and, despite all their doubts, give it a go, and realise that it actually works! 

So if you’ve been dismissing any of your symptoms as ‘just normal’, send me a DM, or go see a pelvic physio near you, but don’t just accept it.

#pelvicphysio #pelvicfloor #womenshealth #womensfitness #momlife
bellystrongmom
bellystrongmom
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Also, the number of patients who told me today, “Well I don’t know if this is normal because I know I’ve had kids but…” NO! Any leaking pee after having a child (whether it’s been 2 years or 50 years) is not normal! Common. Not normal. I take issue with use of the word ‘normal’ because that implies that it’s just something you have to live with. And as you can see, incontinence can have a variety of different causes, and it’s not a one-size fits all. BUT, there is a lot we can do if we can assess you and determine where the problem lies. On another note, the look on women’s faces when I tell them I had another patient who was wetting herself at night, and all it took was a couple of days of diaphragmatic breathing to fix the issue completely 😆 And that’s because ‘Kegels = good pelvic floor’ has been so ingrained in us, that if someone tells us we don’t need them, it’s like it just doesn’t compute. I love it when these women go home and, despite all their doubts, give it a go, and realise that it actually works! So if you’ve been dismissing any of your symptoms as ‘just normal’, send me a DM, or go see a pelvic physio near you, but don’t just accept it. #pelvicphysio #pelvicfloor #womenshealth #womensfitness #momlife
4 weeks ago
View on Instagram |
8/10
There are 4 different abdominal muscles. And so toning the abs is not just about crunches, but a whole lot more. I like this little combination because it gets us using all of the different muscle groups.

I cherry picked some of these exercises from our Live Pilates this morning. Out of all of the different kinds of workouts I’ve done, I feel like Pilates has been the best when it comes to abdominal tone, especially after having kids!

If you’d like to join me on the Belly Strong app, follow the link in my bio ✨

#pilates #womensfitness #coreworkout #abworkout #fitmoms
bellystrongmom
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There are 4 different abdominal muscles. And so toning the abs is not just about crunches, but a whole lot more. I like this little combination because it gets us using all of the different muscle groups. I cherry picked some of these exercises from our Live Pilates this morning. Out of all of the different kinds of workouts I’ve done, I feel like Pilates has been the best when it comes to abdominal tone, especially after having kids! If you’d like to join me on the Belly Strong app, follow the link in my bio ✨ #pilates #womensfitness #coreworkout #abworkout #fitmoms
1 month ago
View on Instagram |
9/10
I am a big fan of localised pelvic floor muscle strength/Kegels, especially in initial phases where women may lack coordination and power within the pelvic floor itself. 

But the pelvic floor is not just squeezing and releasing. As the bottom of our core canister, it’s literally involved in anything that we do - especially when it comes to generating power and force, which is an integral part of most sports and athletic activities. 

And so we need to train the pelvic floor with this in mind. Quick loaded movements. Jumping. Functional movement patterns. Isometric holds. This is where I get excited because there are so many novel ways in which to work more than just the pelvic floor by itself, but address how the entire body works with it.

As a pelvic physio and mom of two with my own pelvic floor issues to navigate, what you see is not just general advice but my own personal therapy.

So what are your thoughts? Have you come across any other helpful strategies?

#pelvicphysio #pelvicfloor #womensfitness #fitmom #momlife
bellystrongmom
bellystrongmom
•
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I am a big fan of localised pelvic floor muscle strength/Kegels, especially in initial phases where women may lack coordination and power within the pelvic floor itself. But the pelvic floor is not just squeezing and releasing. As the bottom of our core canister, it’s literally involved in anything that we do - especially when it comes to generating power and force, which is an integral part of most sports and athletic activities. And so we need to train the pelvic floor with this in mind. Quick loaded movements. Jumping. Functional movement patterns. Isometric holds. This is where I get excited because there are so many novel ways in which to work more than just the pelvic floor by itself, but address how the entire body works with it. As a pelvic physio and mom of two with my own pelvic floor issues to navigate, what you see is not just general advice but my own personal therapy. So what are your thoughts? Have you come across any other helpful strategies? #pelvicphysio #pelvicfloor #womensfitness #fitmom #momlife
1 month ago
View on Instagram |
10/10
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