Returning to Sport After Pregnancy: What You Need to Know

A Safe and Supportive Guide for Active Mums

Pregnancy and childbirth are incredible feats of strength — but returning to sport afterwards can feel overwhelming. Whether you're a seasoned athlete or a recreational mover, your body has changed, and your comeback needs to be smart, supported, and sustainable.

Here’s what every new mum should know before lacing up those trainers again.

📆 Key Timelines and Milestones

Recovery timelines vary, but here are some general postnatal guidelines:

• 0–6 weeks: Focus on rest, bonding, and gentle mobility (if cleared by your GP or midwife)

• 6–12 weeks: Begin light rehab with a focus on pelvic floor and deep core activation

• 3–6 months: Gradually reintroduce low-impact exercise, strength work, and supervised movement

• 6+ months: Start progressing toward full sport-specific training — with support from a therapist if needed

Always check in with a postnatal specialist before returning to high-impact activity.

⚠️ Common Postpartum Challenges

Even if you “feel fine,” your body may need focused rehab. Some common postnatal issues include:

• Pelvic floor dysfunction: Incontinence, heaviness, or instability can make movement uncomfortable

• Diastasis recti (ab separation): Affects core stability, posture, and strength

• Low back and hip pain: Caused by changes in posture and core weakness

• Fatigue and joint laxity: Hormonal shifts can affect coordination and recovery

These challenges are common — and completely treatable with the right care and guidance.

🏋️‍♀️ Safe Exercises to Rebuild Strength and Confidence

Here are a few postpartum-friendly exercises we often start with at TMacLife:

• Pelvic floor lifts (Kegels): Gentle but essential for core support

• Breathwork with core engagement: Builds control from the inside out

• Bridge holds and heel slides: Strengthen glutes and lower abs

• Wall sits and modified squats: Reintroduce load safely to the legs and hips

Progression is key — start small, listen to your body, and work with a therapist to guide your return to sport confidently.

💬 Ready to return to sport?

Book your postpartum assessment today and let us help you rebuild strength, function, and confidence — at your own pace.

👉 Book Now