Exercise after pregnancy.( running after c section)

tishandy

Hi Ladies.Sorry in advance for long post. I'm due my 3rd bub at end of August. I enjoy jogging for exercise but have stuck to walking through pregnancy. After my second daughter ( now 20 months) I began running again when she was 6 months old. I would get pain and swelling alternately in my ankles where they would be sore and swollen for a week or two. Then heal and the other would go I had proper shoes and followed advice but it kept happening. My doc checked me for onset of Rheumatoid arthritis but bloods were clear. I kind of came up in my own head maybe my ligaments might still be soft from pregnancy? I joined a gym and did no treadmills , but really missed getting out on the roads. ** I'm wondering when do they recommend its safe to run after pregnancy and c section? I've already bought a double all terrain buggy in preparation. Anyone in my shoes what did you do??

January

Really depends on yourself and how your body is healing but I know you're not recommended to exercise for at least 6 weeks post op and sometimes up to 12 weeks depending on how your own body is healing. Best to ask your midwife/consultant.

BTW - I have edited your post to remove the abbreviation 'DD', please take a look at the charter, those types of abbreviations are not allowed here.

monflat

tishandy wrote: »

Hi Ladies.Sorry in advance for long post. I'm due my 3rd bub at end of August. I enjoy jogging for exercise but have stuck to walking through pregnancy. After my second Dd ( now 20 months) I began running again when she was 6 months old. I would get pain and swelling alternately in my ankles where they would be sore and swollen for a week or two. Then heal and the other would go I had proper shoes and followed advice but it kept happening. My doc checked me for onset of Rheumatoid arthritis but bloods were clear. I kind of came up in my own head maybe my ligaments might still be soft from pregnancy? I joined a gym and did no treadmills , but really missed getting out on the roads. ** I'm wondering when do they recommend its safe to run after pregnancy and c section? I've already bought a double all terrain buggy in preparation. Anyone in my shoes what did you do??

Did you have c section on ur first ?
And you will be c section this time.?

To be honest ive had 2 cs and another on the way.
Waiting a good 5 months into 6 is advisable.
But i have ran with 2 friends who also all had c s .
I however like to concrntrate on strength training and have done so on my last pregnancy and am doin on this pregnancy.

Once you get the green light from doc to go exercising again.

As you know id take it easy to start with. Im due 3rd too early sept n my 2nd is 20 months

You will know yourself thou how you feel.
Just one question i dont mean to offend but were you carrying much more weight when ypur ankles were swelling up ?

My trainer in gym ( i work out still with him once weekly) does not reccommend
Running on roads or whatever at all

Thats his opinion thou.

dizzymiss

Roads, any hard surface at all really, are very bad for your joints when running. Softer surfaces such as grass and track are more preferable.

With regards the sore ankles, my physio ( specialises in pre/post pregnancy has told me that some woman's ligaments/ muscles etc never full recover following pregnancy. Strength training can help but you may also be susceptible to trouble in this area.

cbyrd

If you get a good trainer, you should get a good strength program that will build the muscle back before you start running again. Start gently with cycling to get your cardio fitness back before you try running again, maybe doing intermittent walking running to get your body used to it again. I'd personally never run on the roads, its too hard on the body.
Progesterone levels usually return to normal within a year after birth so ligaments should return to normal but its very important to realise that if you're not running for over a year you can't magically start up again where you left off, it has to be gradual and managed.
The strength training is probably the best thing for getting your distance back again, last year i found when i started serious strength training (lifting 50kgs squats, 30kg lunges, 90-100kgs on the leg press) i went from 5k to 10k in 3 weeks with little effort..(5k was my warm up and done 4 times a week upped it to 10k twice a week and 5k twice) its well worth getting the proper training and advice before you start and follow it to the letter. I have 4 kids and only started running 2 years ago.. am off the treadmill now since dec after ripping my medial and cartilage ligaments.. waiting for surgery after number 5 arrives and hoping to get back to running again soon after. I can manage about 1k now before my knee gives out so sticking to the bike for now.
Best of luck with it

tishandy

Due my 3rd in August . My last was a c section and this will be too. No I wasn't carrying weight. Im always pretty active and dlim and had gotten down to my previous preg weight. I'll take your advice and concentrate in strength training in preparation. Best of luck for Sept !

tishandy

Thanks great tips hear. Im probably lazy as I know nothing about strength training and just started running again thinking all would be fine. I run on pavements as well which is wirse. Ill do some research into the strength training and do it properly this time. Thanks ladies x quote="cbyrd;90243717"]If you get a good trainer, you should get a good strength program that will build the muscle back before you start running again. Start gently with cycling to get your cardio fitness back before you try running again, maybe doing intermittent walking running to get your body used to it again. I'd personally never run on the roads, its too hard on the body.
Progesterone levels usually return to normal within a year after birth so ligaments should return to normal but its very important to realise that if you're not running for over a year you can't magically start up again where you left off, it has to be gradual and managed.
The strength training is probably the best thing for getting your distance back again, last year i found when i started serious strength training (lifting 50kgs squats, 30kg lunges, 90-100kgs on the leg press) i went from 5k to 10k in 3 weeks with little effort..(5k was my warm up and done 4 times a week upped it to 10k twice a week and 5k twice) its well worth getting the proper training and advice before you start and follow it to the letter. I have 4 kids and only started running 2 years ago.. am off the treadmill now since dec after ripping my medial and cartilage ligaments.. waiting for surgery after number 5 arrives and hoping to get back to running again soon after. I can manage about 1k now before my knee gives out so sticking to the bike for now.
Best of luck with it[/quote]

lazygal

I didn't do any strenuous exercise until I had a postnatal check with my consultant, which was 11 weeks after the surgery both times. Did you have a checkup or is one scheduled?

monflat

tishandy wrote: »

Due my 3rd in August . My last was a c section and this will be too. No I wasn't carrying weight. Im always pretty active and dlim and had gotten down to my previous preg weight. I'll take your advice and concentrate in strength training in preparation. Best of luck for Sept !

I suppose everyone is different . I have always bern fit and did sports competively for 20yrs
But my physical recovery includin skin recovery was very very poor on both sections
Each persons body is different and i suppose obly you will know that.

madeinamerica

I've no idea about post-birth or post-c section stuff so can't comment on that, but if the issue is in your ankles would you consider some kind of ankle supports? Strength training is really useful, as I discovered after many injuries!