Whether you’re a runner, lifter, yogi, or team player, many women are eager to get back to sport after giving birth. Exercise is vital for physical and mental health but the postpartum body needs time and structured support before resuming high-impact activity.

Here’s what evidence-based guidelines say about returning to sport after pregnancy.

Why Postpartum Sport Is Different

Pregnancy and birth affect the pelvic floor, abdominal wall, and overall stability. Even if you trained throughout pregnancy, your body has undergone major changes. Jumping back too quickly can increase the risk of:

Urinary leakage
Pelvic organ prolapse (heaviness or bulging)
Persistent abdominal separation (diastasis recti)
Hip, back, or joint pain

👉 The goal is not to “bounce back” but to rebuild strength safely.

When Can You Return?

0-6 weeks: Focus on rest, walking, breathing, and gentle pelvic floor activation.
6-12 weeks: Get medical clearance and book a postpartum physiotherapy check-up.
From 12 weeks onwards: Evidence recommends only considering return to running, jumping, or heavy lifting after at least 12 weeks, and if you meet functional criteria (no leakage, no heaviness, good core and hip strength).

How to Return Safely

1. Physiotherapy Check-Up

Your physio can assess:

Pelvic floor strength and coordination (internal exam is never mandatory)
Abdominal wall healing and diastasis
Breathing, posture, and movement patterns

2. Rebuild the Basics First

Pelvic floor training
Core control and breathing strategies
Glute and hip strength for stability

3. Progress Gradually

Start with low-impact (walking, cycling, Pilates, swimming).
Add strength training with bodyweight before external load.
Progress to impact sports (running, jumping, CrossFit) once cleared.

4. Watch for Warning Signs

Stop and reassess if you notice:

Leakage or pelvic heaviness
Pain in the pelvis, back, or abdomen
Bulging along the midline of your stomach

Returning to sport postpartum is absolutely possible but it requires patience, progressive training, and pelvic health support. With guidance from a women’s health physiotherapist, you can rebuild strength, protect your pelvic floor, and enjoy your sport again with confidence.

✨ Want to get back to sport safely after birth? Book your postpartum physiotherapy session at Renard Clinic and start your journey with expert guidance.