Is it okay to do CrossFit while pregnant?
What you need to know from a Pelvic PT who also does CrossFit and is a mom of 3 kids
Are you worried that pregnancy means you need to stop working out?
You are in the right place!
I love this topic so much and honestly, this is part of why I created my private practice where I help athletes dealing pelvic floor problems like pain or leakage navigate pregnancy, birth, and postpartum!
Motherhood does not mean you have to lose yourself or stop exercising and this blog will cover what you need to know from a pelvic PT who specializes in female athletes in pregnancy, postpartum, and beyond!
Gone are the days where women are expected to sit on a couch for 9months eating endless pints of pickles and ice cream. That might have been your mom or your big sister, but so much research how shown us that barring any complications for you or your baby, exercise is REALLY good for you in pregnancy!
What are the benefits of exercising in pregnancy?
Exercising in pregnancy has been shown to decrease risk of gestational hypertension, gestational diabetes, and improve postpartum mood.
We live in a time where more women are doing high intensity fitness and lifting more than their body weight before pregnancy which leads many women to ask, Is it true that I can only lift 20lbs while pregnant?
If you have heard that before, you are not alone and this is exactly what I help women with using my 4 pillar frame work to guide Pregnant Athletes.
One of the most common myths I hear is that "you can't lift more than 20 lbs" and it’s important to know, its not true and even more important to understand that prenatal fitness is NOT 1 size fits all.
Why does this matter?
No matter your level of fitness, whether your a badass in the gym who is used to pushing past pain or fatigue to get to the top or just trying to run 3 miles a few times a week—
you need to be prepared for adjusting your training as your body grows a human.
Yes— it is important to lift weight and do it often but it's important to consider what your body is asking of you and honor it as your capacity changes over the months getting closer to birth.
Areas that are expected to change as you grow a human include-
Your weight
Your breast
Increase blood volume
Abdominal muscles stretch up to 110%
Pelvic floor and pelvis adapt to get ready for baby to come out.
The mechanical changes mean that you WILL be moving differently by the time you get to your 3rd trimester even if you feel amazing and are one of the lucky ones who don’t have to deal with puking out your brains.
Plus, being a new parent is a sport in itself, mommy boot camp I call it! You need to keep your cool while a tiny human is screaming your face on little sleep with so much up and down, bending, twisting, and lifting in awkward positions- strength training throughout pregnancy allows your body to be resilient and carry for your new baby without pain. Not to mention, that average stroller is 20lbs, giving restrictions on a weight limit when there are no complications, doesn’t prepare moms for the inevitable demands of parenting.
That said, also telling women to "do what you have always done" is also outdated and frankly- horrible advice.
If you have been used to pushing past pain or fatigue to get to the top, this mindset needs to be adjusted to avoid you getting injured by missing any important signals your body is trying to tell you. No one wants to be injured in pregnancy from ego driven mistakes— which looks like trying to double under your baby out or comparing your Cindy PR to how you feel when Cindy shows up after you have been vomitting for 3 months.
CrossFit is unique in that some athletes who have a high level of fitness can keep up with challenging movements like handstand pushups while others might be able to too or even want. Each person is unique in how symptoms, your individual capacity, and preference are.
How to keep exercising in pregnancy
I tackle this extensively with the pregnant athletes in my programs using my signature 4 pillar framework which provides personalized support to help you-
➡️Go from worried about how to keep your fitness, anxious about labor pain, and fearful about the changes to your body
✅to confidently kicking it the gym with your friends, purposefully preparing for a smooth as possible birth, and your crushing your return to fitness postpartum
Starting in first trimester we get clear on what is important for your in your pregnancy and exercise so that you are not worried about the changes that are about to happen like diastis recti so that you can confidently train your abs ALL pregnancy
We address any old injuries like leakage or back pain to make sure you are as comfortable as possible and can keep working out with your friends
You also get personalizeg guidance on when to start shifting your workouts as your body changes- this is the most important thing to have personalied so you avoid unnecessary deconditioning or following someones program that is not a good fit for what your unique body needs.
We explore your relationship with pain and help you practice pusing in many positions and learn how to read your bodys signals so that labor is easeful and you lower your risk of a severe birth injury
Together in pregnancy we also start mapping how to ready yourself for your postpartum fitness making sure you have the support in place so that you are prepared for the rehabbing all the areas that have changed in your body from pregnancy and birth, like your feet, abs, spine, pelvic floor and brain!
Ready to get started together in your pregnancy? I’ve got programs for athletes who want to be proactive and start in first trimester or if you are finding this towards the end of your pregnancy. You can book in Radiance Physical Therapy for an in person appointment Durham, NC or a Remote Consultation from anywhere around the world!