Pregnant Athletes
6 Tips to avoid Pelvic Pain Slowing your Pregnancy FItness
Pregnancy is not a disease and you are also not invincible!
Keeping active and training in pregnancy has amazing benefits:
✅ your heart health
✅bone health
✅mental health
✅staying connected with your community
But if you are a high achieving athlete you might be used to–
❗️”Go hard or go home” mentality when showing up for your workouts
❗️Pushing past pain, fatigue, or injuries before becoming pregnant because that is what you are used to doing in order to be number🥇
⚠️Only to find that it no longer serves you now because you are pregnant & being sidelined by pain or injury is NOT FUN!
6 Tips to Avoid Pelvic PAIN
Address your old back and pelvic pain & injuries! The top predictor of having pelvic pain during pregnancy is a prior back or pelvic injury. If you are a running athlete- The top predictor of having a running related injury during pregnancy is a prior running related injury.
Adjust your expectations as your pregnancy progresses, plan to tweak your training load, intensity, and volume. Understand that changes to your body are expected- Its normal and expected that your volume, intensity, and load will change as YOU change during your pregnancy,
Practice listening to what your body is telling you. Things like bladder or poop leakage, pelvic pressure, or pelvic pain should not be brushed off as an expected part of pregnancy and often mean something needs to change!
Don’t ignore your abs, hips, and pelvic floor! Your whole body changes during pregnancy and often the changes at your waist and belly are the most obvious. Attention to your hips, abs, and pelvic floor in pregnancy and taking care of your pelvic floor not only supports your athleticism in pregnancy but also prepares you for labor and helps your resiliency for your postpartum return to sport.
Prioritize quality sleep, nutrition, and your mental recovery from your workouts so your body can repair itself WHILE supporting the growth of your baby.
Invest in a supportive bra! If you are a runner, this is a high impact sport and 86% of pregnant runners experience body pain during running - common areas are low back, hip, knees and breast. Investing in a supportive bra during your pregnancy not only helps you be more comfortable BUT also helps with your upper body mechanics which is important for taking stress off of your pelvis with running.
It’s important to know-
❤️ It's ok if you aren’t where you thought you might be wherever your stage of pregnancy be due to pain, morning sickness, fatigue, or # all.things.pregnancy!
🗣️It can be easy to feel disappointed because of where you “could have been” or “should have done more”
🔄instead of leaning into compassion & honoring where you are now.
🔑 Respecting that your body changes as you grow a human is KEY to navigating the inevitable adjustments that ALL athletes need to make when it comes to performance in this unique season of life.
At Radiance PT, you will have space to be heard and collaborate on your athleticism goals during your pregnancy and postpartum with Dr. Mbong Henry, a Pelvic Floor & Obstetrics physical therapist and Pregnancy & Postpartum Athleticism Coach. Reach out today!