Finding a strong center of the body is the key to the return of young mothers to sports. Many women make these mistakes – with dire consequences.
Too much or too little? Is it still too early for the body? Or is it too late for your feelings? The path for young postpartum moms to exercise, get back into sports, and return to feeling a healthy body is always rocky, and usually boring—and often paved with false expectations. “Working with young mothers is our most individualistic field of work. Of course, because every woman is unique in her nature, character and body,” says sports scientist Tatjana Pauls. “But the most important thing of all is: everything can, nothing should do. It is true for every woman that she should not ignore postpartum regression, but should pay extremely sensitive attention to her own body. Everything else takes revenge.”
The 35-year-old sports scientist runs the TRB Center for Sports and Exercise Therapy in Bad Hindelang with her husband and also works in early childhood development and pain therapy. Accordingly, Paul accompanies expectant mothers from the period of pregnancy to the postpartum recovery period and the return to the “after” sports life. “There is no general rule for dealing with feeling old in the body,” Paul says.
Healing after six weeks
“You can start when your body is ready for it.” As a rule, recovery can begin six to eight weeks after birth – a little later after cesarean section. According to Polis, pre-conception sports activities should generally not be considered in the first four months. “There are also mothers who take longer to make their way into everyday life that they did not know before. On the other hand, we also have women who are still training until the 38th week of pregnancy. They, in turn, need a completely different treatment.”
Regardless of the level of physical activity and level of performance before pregnancy, midwives include childbirth as a process in postpartum development to a much greater extent. “How was the end of the pregnancy – was it still possible to move at all? How did the birth go and were there any birth injuries? What’s the body condition next, asks Dorothea Ensedler (28),?” Few women have never dealt with a ‘pelvic floor problem’ before giving birth and should be introduced to the problem.
Gentle core tension exercises
And as far as the element of time to recovery is concerned, the sports world of the Einsiedler Bulls agrees. “Six to eight weeks is good, after which the woman can begin to provide basic tension with gentle, simple exercises to hold it in,” says the midwife. However, this is delayed depending on the severity of the delivery and the severity of the injuries. He stands and falls with your body feeling.”
Gitti Stork proves that the way this was feeling before pregnancy played a major role. The endurance athlete from Rettenberg is one of the best and most decorated runners in the region and has also triumphed in the Zugspitz Supertrail and Walser Ultra.
‘The beginning was rough’
In 2015, the 46-year-old gave birth to her daughter Lenny and “really wanted to get back to her old form as soon as possible”. After all, Stork gained 17 kilograms during pregnancy. “Eight weeks after Lenny was born, I started alternating between trotting and walking, and jogging shortly thereafter. I never imagined the start would be this bad,” says Joe Stork today. “It was brutal. But I discussed everything with my gynecologist and felt good. During this time, I learned even more how important it is to listen to yourself and your body. And that you know your limits.” This, as both sports scientist Paul and midwife Einsedler have explained, is individual, but lies mostly in the mental realm.
You have to curb your ambitions
“Athletes with big ambitions should be slowed down and the need for the recovery phase should be explained more clearly to them,” Paul says. “It is important that they remain active even after they have recovered.” Dorothea Ensedler takes the same line: “Many women expect to be able to do quickly what they could do before. But the body took so long and worked for the delivery that it needs more time to heal,” says the midwife.
Cross-country skiing, cycling and swimming
Cross-country skiing, cycling, brisk walking – swimming: the areas of sports activity after the first phase of recovery are extensive, but always nice.
Impact loads, jumping exercises and all exercises for the rectus abdominis muscles should be avoided, since during pregnancy these loads shift to the side due to the growth of the uterus – the resulting gap recedes after six months.
If young mothers start laboring too early, too intensely, and simply wrong with pregnancy, there is a risk of serious consequential damage. Paul warns that “back pain often occurs in women who neglected to recover and then realized later that they did not pay attention to statics” – and Ensiedler adds: “It is important that women are aware of this problem and take care of it. From him and listen to her heart.”
Have everything and the end of everything to return
The path to a stable center, to the in-house center, assures the physiotherapist and midwife, is to be everything and the end of everything for a healthy return to sport. “Immediately after childbirth, the woman must make sure that her stomach is stable. Only then you can start training again. And when this moment comes, each woman has to figure it out for herself, ”says Tatiana Pauls. “As said. It is our most individual field of work.” By the way: Consider: after the birth of Lenny, Getty Stork was a member of the German national team at the FIFA World Cup three times in a row – in 2016, 2017 and 2018. Right: it can, but it is not necessary.