Safely Returning to Sport Postpartum

Returning to Exercise After Pregnancy

Having a baby is a life-changing experience. As your body recovers, exercise can be a great way to support your physical and mental well-being. However, returning to movement safely—at a pace that suits you—is key.

This article explores general research on postpartum exercise and recovery, including timelines, expert recommendations, and ways to ease back into movement after birth.

Every postpartum journey is different, and this article is for informational purposes only. Always consult a qualified health professional to find the best approach for your recovery.

How Long Does Postpartum Recovery Take?

Tissue recovery after birth can take 4–6 months, so easing back into exercise gradually is essential. Recovery times may be longer for those who have had a Caesarean section. In the first week, most new mothers focus on personal care and caring for their baby, keeping movement light.

Factors such as pre-pregnancy fitness and activity levels during pregnancy can also influence recovery time. Many women find that each postpartum experience is different—returning to exercise after a first child may feel easier (or harder) or take less time (or more time!) than after a second or third.

General Timeline for Postpartum Exercise

Early Weeks (0–6 weeks)

Low-intensity movement is encouraged, as long as it feels comfortable:

• Pelvic Floor Exercises – Many experts recommend starting 1–2 days postpartum to help support pelvic health and reduce the risk of urinary incontinence.
• Gentle Walking – Some women find short walks beneficial, even within the first few days after birth.
• Deep Breathing – Can assist with post-Caesarean discomfort and promote core engagement.

6–12 Weeks

• Gradually increase walking pace and distance.
• Postnatal exercise groups, Pilates, or bodyweight strength work can be beneficial.

Beyond 12 Weeks

• If your body feels ready, you can begin introducing higher-intensity workouts.
• Progression should be steady and controlled, focusing on core strength and pelvic stability.

Returning to Running: Expert Consensus

A 2024 study surveying clinical and exercise professionals working with postpartum runners found strong agreement on best practices for a safe return:

✅ How you return is more important than when—gradual progression is key.

✅ A conservative approach is best—rushing back too soon can increase injury risk.

✅ A return-to-running plan should include walk-run intervals, cross-training, and strength training, especially for the pelvic floor and core.

✅ Running volume should be based on pre-pregnancy training history—how much and how often you ran before giving birth matters

Common Postpartum Injuries and How to Manage Them

Dr. Andrius Ramonas, a Sports and exercise Medicine Physician and co-founder of Roam, shares insights on common musculoskeletal challenges new mothers may experience and how to manage them for a smoother return to movement.

Pelvic Girdle Pain
Many women experience discomfort in the pelvic region, which may continue for months after birth. Strengthening muscles that support pelvic stability and using a sacroiliac support belt in early recovery can provide relief.

Heel Pain (Plantar Fasciitis)
Some new mothers develop heel pain as they increase their walking load postpartum. Strengthening the foot and calf muscles may help reduce discomfort and support a gradual return to movement.

Upper Limb Discomfort
Carrying a newborn and breastfeeding can lead to wrist and forearm discomfort, commonly known as De Quervain’s tenosynovitis. Mobility exercises and wrist splints may assist in managing symptoms.

Pelvic Floor Dysfunction
Supporting pelvic health postpartum is essential for continence, core strength, and overall well-being, supporting pelvic health postpartum. Targeted exercises, such as Kegels, can aid in recovery.

Understanding common postpartum challenges can help new mothers recognise symptoms early and seek professional support when needed.

The Key to a Strong Postpartum Recovery

The postpartum period is a time of immense change, and returning to exercise should be approached with patience and care.

With the right strategy—gradual progression, strength work, and listening to your body—you’ll set yourself up for a confident return to movement.

Further Reading: Research & Studies

If you're interested in reading more on this topic, check out these academic studies:

• Asia-Pacific consensus on physical activity and exercise in pregnancy and the postpartum period.
• Clinical and exercise professional opinion on designing a postpartum return-to-running training programme: an international Delphi study and consensus statement.
• Exercise after pregnancy (published in the Australian Journal of General Practice).