Strength and fitness after childbirth

[ViaRia]

Hi ladies,
I gave birth around 3 months ago and I’m a little concerned that my physical recovery seems slow/ stuck.
I’m talking about my general fitness and strength. In particular, I find it very difficult to stand up from a sitting or kneeling position. I’m not in pain as such, it’s just feel as though I have no strength in my legs to hold my weight.

It seems to be putting strain on my knees and thighs. Physiotherapist said it is likely that the general condition of my body deteriorated during pregnancy, especially toward the end when we tend to slow down a lot. Makes sense and perhaps I just need to be more patient / exercise more.

I’m just wondering whether this is a common experience and, if so, can anyone can tell me how long it took for them to recover their strength?

Give your body time. A year will do wonders but 12 weeks isn't really enough time. You'll build it all back up as you start to carry more weight around when your little one grows.

I feel constantly shattered especially carrying DS up and down the stairs (not helpful he's on the 97th centile) but I'm getting nowhere near enough sleep or downtime but I feel loads better than 6 months ago.

I was told it takes 9 months to grow a baby and 9 months for your body to recover. I think this is true - give yourself time!

Can you get in the swimming pool with your little one? That might be a gentle way to get your strength back. Classes are nice, but you could just get all the gear for the baby and go.

I use a youtuber called pregnancy and postpartum yoga- it's not just yoga, but cardio too, all focused on safe, gentle movements (increasing to higher levels of work out which I skip haha )

But worth getting your iron checked by gp.

Obv you haven't described how your birth was but it took me 6 months to walk briskly and another year til I was back at something like normal

Give your body time. I would think at 12 weeks, your hormones haven't quite settled yet.
Also, are you breastfeeding? Are you eating enough?
If you have specific concerns, please speak to your health visitor.
It took me around 12 months after my first and 18 months after second to feel normal again. I also second swimming, it's great low impact exercise.

Definitely normal. It’ll be your stomach and core muscles that are weakened more than your legs. Pilates is great for this.

I was told the 9 months to grow it, 9 months to recover tale as well. Truth is my body has permanently changed as a result of pregnancy and childbirth.

There are some good options online for post natal rehab. I'm planning to do this after I've had my baby: https://pilatespt.co.uk/the-bump-plan-postnatal

@katmarie

I was told the 9 months to grow it, 9 months to recover tale as well. Truth is my body has permanently changed as a result of pregnancy and childbirth.

Yes, that is true, but if you allow yourself time to heal first that does not have to mean it is inevitably negative. I am well past my child bearing years and fitter and stronger than before because I now enjoy running and using weights in my exercise. But when you have recently given birth you need to proceed with caution. Brisk walks with a baby carrier and gentle yoga/pilates are more appropriate. But there is no rush, you have years to recover and build your fitness and strength.

@Barrawarra no, it’s definitely my legs that I’m talking about. Not my stomach.

I wasn’t really looking for fitness recommendations (although thanks if you have given some). I expected it would take a while to lose weight, and that I might not have full strength in my stomach.

What I am surprised about is the impact on my knees. I hadn’t been too concerned until now as I assumed it would get better over time but it’s really starting to hurt now.

@Ylvamoon, yes I’m breastfeeding, why do you ask? I think I’m eating plenty… probably too much really.

@howsoonisbedtime, I did lose a lot of blood and was given iron tablets. I stopped taking them as I was feeling well (as in, at the time the strain on my knees was less and I wasn’t too concerned about it because it was not too long after the birth). If that might be contributing to the issue then I’ll definitely speak to HV or GP about getting my iron levels checked.

I think until you lose your core strength you don’t realise what role it plays in hauling you up. But if your knees are sore worth getting checked. Like
Pp says, breastfeeding may play a part - you continue to have high levels of relaxin floating about that can cause various aches and pains.

@Barrawarra ah OK, I see what you mean. Thank you.

I will speak to HV or GP about it anyway. I just wanted to see if anyone else has had the same thing.

Thanks everyone

Hey, everyone recovers in their own time, don't feel pressured to have a quick recovery. I have just started a blog with a fitness and wellness in pregnancy series. We just interviewed a personal trainer and next month we are doing a Q&A with a certified yoga teacher and masseuse on exercises you can do and massages to help your joints. Let me know if there's any questions you'd like me to put towards her :)

The blog page is - bubba-nature.com/blogs/keeping-fit-after-pregnancy-an-interview-with-chloe-barnes-pt-instructor-mumma