{"id":13650,"date":"2021-05-07T16:59:00","date_gmt":"2021-05-07T20:59:00","guid":{"rendered":"https:\/\/physioextra.ca\/conseils-sante\/sport-apres-accouchement\/"},"modified":"2026-01-14T10:23:16","modified_gmt":"2026-01-14T15:23:16","slug":"sport-after-childbirth","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/sport-after-childbirth\/","title":{"rendered":"Return to Sports After Childbirth: When and How?"},"content":{"rendered":"
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The first weeks: prioritize healing<\/h2>\n

In the days following childbirth, the priority is recovery. The body needs to heal, whether after a vaginal delivery or a cesarean section. Instead of thinking about training, focus on simple movements that promote breathing and blood circulation, such as diaphragmatic breathing exercises. These gentle actions help reduce swelling, stimulate healing, and gradually activate your deep muscles.<\/p>\n

During the first two weeks, daily activities should resume slowly, respecting your sensations. The goal isn\u2019t to \u201ctrain\u201d yet, but to gently get the body moving again at its own pace. Walking can usually be resumed gradually around two weeks postpartum. Start with short distances to limit pain, discomfort, and postpartum bleeding.<\/p>\n

A balanced, fiber-rich diet and good hydration help prevent constipation, along with breathing exercises and gentle walking. Constipation can worsen pelvic issues such as urinary leaks, perineal pain, and a sensation of vaginal heaviness.<\/p>\n

\"return<\/p>\n

Between 4 and 6 weeks: a gentle return<\/h2>\n

After your postnatal checkup with your doctor or midwife, you can gradually reintroduce light physical activities. At this stage, the goal is to regain comfortable mobility and help your body get used to effort again without putting pressure on the pelvic floor. Gentle daily walking, swimming, yoga, or postnatal Pilates are excellent options.<\/p>\n

These activities improve circulation, flexibility, and even sleep quality\u2014a key factor in postnatal recovery. For breastfeeding mothers, it\u2019s best to schedule workouts after feeding and wear a properly fitted sports bra to avoid discomfort.<\/p>\n

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@physio.extra<\/a> <\/p>\n

Nouvelle maman? \ud83d\udc69\u200d\ud83c\udf7c Apr\u00e8s l\u2019arriv\u00e9e d\u2019un b\u00e9b\u00e9, reprendre une activit\u00e9 physique peut sembler urgent pour retrouver la forme. Cependant, une reprise trop h\u00e2tive peut entra\u00eener des risques pour votre corps. \ud83e\udee3 Sabrina, physioth\u00e9rapeute en r\u00e9\u00e9ducation p\u00e9rin\u00e9ale et pelvienne, d\u00e9mystifie quelques croyances populaires pour un retour au sport progressif et s\u00e9curitaire apr\u00e8s l\u2019accouchement. \ud83d\ude0c Il est important de consulter un professionnel de la sant\u00e9 afin d'obtenir des conseils adapt\u00e9s, puisque chaque maman est diff\u00e9rente. \ud83d\udc99 #postpartum<\/a> #physio<\/a> #pelvicfloor<\/a> #maman<\/a> #sport<\/a> <\/p>\n

\u266c son original - PhysioExtra<\/a> <\/section>\n<\/blockquote>\n