Building back to Triathlon post partum
I personally delayed trying for a baby for a few years to pursue triathlon, concerned that I'd have to give up triathlon once I'm a mum. So in a bid to squash this myth & support other mum's going through the same, I want to offer tips from my experience in becoming a mum & experience as a pre post natal PT & triathlon coach.
Every footstrike in the run can be up to 2.5 x the body’s weight in force, add in a weakened pelvic floor after growing a baby in a womb 9 months, this takes WAY more than 6 weeks of recovery after giving birth, it take patience in rehabilitation, strength work, stability and PF work.
.
So here are a few tips on how to get started:
➡️ Invest in a women’s healthy physio full 'mummy MOT' check up. More substantial than the GP 6 week check up. Consists of check up on posture, balance, movement patterns, internal pelvic floor checks.
➡️ Read the latest physio guidance on when it’s safe to return back to training. As long prerequisites are met such as no postpartum symptoms such as leakages, heaviness & a post natal strength is followed:
🚴low impact exercise 6-8 weeks PP
🏊♂️ 8-12 weeks PP
🏃♀️ 12 weeks PP
➡️ Build back gradually, working on PF exercises (the relax phase is as important as the engaging) Leave your athlete ego at the door. Focus is on getting back to training gradually allowing body to recover in it's own time.
➡️ Re-connecting your breath with pelvic floor 7 core. Inhale > Relax PF. Exhale & engage PF.
➡️ Work on the foundations before adding any impact: strengthening key muscle groups, stability, balance.
➡️As you gradually build back distance into training, be extra mindful of how your body feels, is there any heaviness/dragging? Lead by how your body feels.
➡️Seek a coach to support you 7 build a gradual training plan, a post natal qualified PT to help guide you on specific key exercises to build back to impact/running
➡️Focus on the long goal & don't make the mistake of going out too hard, fast or early only to get injured or have to take 2 steps back ;)