How to reduce pelvic pain During Pregnancy for Pregnant Athletes
6 Tips on HOw to reduce Pelvic Pain During Pregnancy FItness
Are you pregnant and trying to stay active, annoying pelvic pain is getting in the way of your fitness?
You are in the right place!
As a pelvic and OB PT, this is exactly what I help with and this blog will give you my favorite 6 tips on how to reduce pelvic pain during pregnancy so that you can keep up your fitness.
my top 6 Tips on How to reduce pelvic pain during pregnancy
You’ve probably heard that keeping active and training in pregnancy has amazing benefits, let’s name a few:
✅ 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!
If you have thought that before, you aren’t alone!
It is important to know, Pregnancy is not a disease and you are also not invincible!
6 Tips on How to reduce Pelvic Pain In pregnancy for athletes
Address your old back and pelvic pain & injuries! So many moms forget they were a human before they got pregnant, (I see you nodding through the screen). 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! This is a key part of the work I do with athletes in the Durham office and even during remote sessions. During your one on one sessions we help you understand how to relax your pelvic floor and customize exercises so that you can find ease in your body.
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. During month one of the Pregnant Athlete Program, you get customized guidance on how to prepare your body for birth and how to keep your abs strong so you are not fearful of things like Diastasis Recti.Prioritize quality sleep, nutrition, and your mental recovery from your workouts so your body can repair itself WHILE supporting the growth of your baby. An integral piece of the work I do as a Pelvic PT and Certified Women’s Health Coach is helping moms create habits that stick so that you are running out the door and off to work without eating (yes, you— I know your type). My 4 pillar framework is uniqued designed to help you create a positive birth experience so that you set your postpartum fitness up for success.
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.
I’ve created programs so support you any stage of pregnancy, whether you have just got a positive test or you are in the last few week.
Click the button below to get started at the Durham office if you are in the Raleigh, Chapel Hill, or Cary area or let us know if you want to start with a remote consultation.