What do I do when pain occurs?
Pain is one of the body’s protective and warning mechanisms for pointing out problems and showing one’s own limits of stress. If the pain occurs shortly after resuming jogging and the birth was only a few weeks ago, this is a sign that the training has been resumed too early. Therefore, either reduce the intensity of jogging or stop jogging altogether for a while in order to delay the start of training a little longer.
In the meantime, you can fall back on more gentle sports that do not put too much strain on the body. Walks at a brisk pace or Nordic Walking can be sensible alternative sports to get the circulation used to working faster again. If complaints occur and at least six weeks have passed since birth, a consultation with a gynecologist can be useful.
Depending on the nature of the pain, a light painkiller in addition to rest can be helpful in acute cases. In particular, if the patient is breast-feeding, care must be taken to ensure that it is tolerated and is not harmful to the baby. If the breasts are in particular pain during training, it may help to put the baby on or pump him/her before training if the baby is breastfeeding. The correct fit of a sports bra is generally helpful.
What alternative sports can I do?
As a matter of principle, gentle exercises should be started in order not to overstrain the body stressed after birth and not to risk injuries. The muscles can be gently strengthened and rebuilt with yoga and Pilates. Strength training is also an option, although only selected, gentle exercises can be considered here, and a visit to the gym should wait a few months after delivery.
Useful exercises can be taken from books with training plans, for example, which are specially designed for the period after birth. Endurance training also offers a good opportunity to become active again after the birth. Walking or walks at a faster pace are good ways to get started.Jogging after birth is still too intense for the beginning of the training.
Swimming is also a sensible option, although it should only be started after the postnatal bleeding has stopped. It is generally recommended to consult your gynaecologist before taking up sporting activities and to obtain his recommendations. Regardless of which sport(s) the mother chooses, pelvic floor exercises should always be part of the training plan.
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