Episode #51: Postpartum Powerlifting: The Unspoken Truth About Returning to Barbell Training After Having a Baby
You have a baby and 6 weeks later you’re cleared for exercise. What does this even mean? How are you supposed to return to heavy barbell training or powerlifting after carrying a baby inside of you for 9 months and then delivering them into this world?
It is astounding that women are not provided more education and care after growing and delivering a baby. They are expected to heal from 40 weeks of pregnancy and then the trauma of labor and delivery. Whether a woman delivers vaginally or via cesarean section, the amount of physiological and emotional change and trauma their body goes through is immense. And yet, they are afforded 24 to 72 hours in the hospital and one postpartum doctor visit 6 weeks later.
Most women are left with longstanding issues and struggle to regain and maintain their prior levels of fitness and athleticism because they do not understand nor are they supported in how to help their bodies heal, recover, and return to optimal function.
In this episode of the PRS Podcast Dr. Rori Alter, PT, PRSCC, SSC and Dr. Breanne Maruca, PT, PRSCC, CLT, WCS, CF-L1 share many of the short and long term complications women experience postpartum six phases of return-to-powerlifting postpartum.
While many women experience complications, most women do not consider that there is anything to do about it because after all, they “had a baby.” But while short and long term dysfunction is common, it’s not normal and should not be expected to be that way forever.
Some of the most common things women may experience both early and long term postpartum are:
Vaginal tearing and scarring
Vaginal pain or pain with intercourse
Urinary urgency or incontinence
Cesarean section scar deformities or adhesions
Cesarean section pain, sensation loss, or change
Pelvic organ prolapse
Low back, sacroiliac joint, or hip pain
Difficulty with breathing and endurance
Diastasis Recti
While these conditions are very common, they are not normal and early intervention through physical therapy can have a tremendous impact on a woman’s quality of life and function as a mother. More specifically, initiating physical therapy early on can help women return to fitness much sooner and in a higher capacity than letting these conditions persist.
Through the eyes of two barbell athletes, strength coaches, and women’s health physical therapists, postpartum return-to-exercise is divided into six phases and begins immediately postpartum.
The 6 Phases of Returning to Powerlifting Postpartum are as follows:
Phase 1: immediately post delivery - about 0-2 weeks
Phase 2: being cleared for return to activity - 2 to 4 weeks (depending on delivery/complications)-6 weeks
Phase 3: return to barbell training - 6 weeks -1 year ish
Phase 4: end of 4th trimester
Phase 5: through 2 years
Phase 6: no longer experiencing sleep disturbances
For a deep dive into the elements of returning to powerlifting and barbell training postpartum, check out this episode on the PRS Podcast!
Experiencing powerlifting urinary incontinence and need help resolving it? Book a free consultation with Dr. Breanne HERE!
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