[vc_row row_type=”row” use_row_as_full_screen_section=”no” type=”full_width” angled_section=”no” text_align=”left” background_image_as_pattern=”without_pattern” css_animation=””][vc_column width=”2/3″][vc_column_text]When I was competing at the Southern California regionals with some of the best females in CrossFit, I spent hours working on my weakness and pushing myself physically and mentally. No excuses; nothing was ever “good enough.” This was the only way I could keep up and ensure I would get a chance to compete at regionals each year. Truly, it was an amazing and rewarding experience.
However, training pregnant and postpartum is completely and absolutely different. The old school of thought says we shouldn’t workout at all. This is certainly not the case; however, it seems we have wavered to the other extreme. It is hard to find the middle ground because there is not nearly enough information and support out there for athletic women. I spent a year and a half searching for answers. After sifting through many different philosophies, I have found what I feel are the most safe and healthy messages to follow. I have made it my personal mission to help mothers find answers, be safe, and reach their fitness goals because I was so lost for so long.
What is diastasis recti?
When women become pregnant the abdominals (rectus) need to separate to make room for the growing baby. However, when the abdominals do not come back together after pregnancy, women can experience a weak core, back pain, hernia, and many other complications. I have a small torso that likes to grow large babies, which left me with a nine finger gap at my belly button and a four finger gap at the top. You’ll find many confusing and mixed messages on how to handle it, so these articles by Julie Wiebe are a great place to start.
http://www.juliewiebept.com/diastasis/diastasis-zip-it-up/
http://www.juliewiebept.com/diastasis/diastasis-recti-to-brace-or-not-to-brace/
http://www.juliewiebept.com/diastasis/dear-dr-oz-diastasis-and-gasp-crunches/
Find a pelvic floor Physical Therapist
I have always listened to my body as a competitive CrossFit athlete, and it worked pretty well for me. I rarely got injured. I took an extra rest day if I felt I needed it. However, I quickly found out that postpartum did not work the same way.
There are lots of movements you can still do pregnant and postpartum but that doesn’t mean that you SHOULD do them. For example, six months after having my first son, I was doing sit ups. I felt fine with no pain, and I could move fast. Without a clue, I only made myself worse. Even though I eased back into CrossFit slowly, I was doing lots of movements that I should not have done. None of my CrossFit coaches or my OB warned me about diastasis recti; I had to diagnose myself at home. This whole experience mildly traumatized me.
It is so important to weigh the risk vs reward in all performing all CrossFit movements, postpartum or not. We want to be able to do this for a really long time. Let’s choose smart training over ego, always.
Find a good pelvic floor PT that knows about CrossFit and get checked, even if you feel fine. However, not all pelvic floor PTs are the same. I saw many different PTs and doctors, who all gave me drastically different information. So, from my experience, I would try seeing at least two or three different professionals before settling in with one that you trust.
Piston Breathing and Alignment
Learn the piston breathing method! I will warn you, however, that if you have done CrossFit for a very long time, this type of breathing is completely opposite from what you are use to doing. It takes time and practice but will completely pay off in the end, especially if you suffer from diastasis recti and/or incontinence. Julie Wiebe has tons of great resources on her website. It is never too late to start, even if you had a baby years ago!
http://www.juliewiebept.com/product/the-pelvic-floor-piston-foundation-for-fitness-2/
The magic is in the boring ~ Brianna Battles
I spent the first six weeks after having my second child doing pretty boring training only three times a week. Most of the time I didn’t feel like I got that great of a workout, but it was more important to actually allow things to be “good enough” and not feel like I was totally wrecked. I was making more progress this way, even though it wasn’t as fun.
http://everyday-battles.com/product-category/online-courses/
Advocate for yourself
Just because one CrossFit mom did certain exercises and was fine, doesn’t mean that you will be fine, too. Social media doesn’t always set the best examples when it comes to pregnancy and postpartum training. In some cases, it has turned into a competition to see who can do more during pregnancy and/or how fast one can recover after giving birth. Nope. Nope. Nope. This is not a healthy message at all. Pelvic floor health and pregnancy are very individualized and complex, so you cannot just blindly follow one person’s story and think that will also be your own. You must find your own way.
Talk about it
I have found in most cases women are embarrassed of their bellies and/or that they suffer from incontinence during various exercises. The only way we can support each other is to share our experiences and learn from one another. So many women silently suffer, and we need to open up the conversation.
Embrace the journey
Whether you just had a baby, you are coming back from an injury, or you are just learning a new skill; it is easy to get frustrated. Whether it takes you a month or a year to hit that PR; embrace every step of your unique journey and passionately celebrate when you finally get there! I’ll be there to scream with you 🙂
“Pregnancy is temporary, Postpartum is forever” ~Brianna Battles
Click for Brianna Battles’s online courses!
Lisa Ryan
CrossFit 8 Mile[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_single_image image=”17065″ img_size=”medium” style=”vc_box_rounded” qode_css_animation=””][vc_column_text]
[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_separator type=”normal” color=”grey”][vc_row_inner row_type=”row” type=”full_width” text_align=”left” css_animation=””][vc_column_inner][vc_single_image image=”17066″ img_size=”medium” style=”vc_box_rounded” qode_css_animation=””][vc_column_text]Dumbbell chest press. Inhale down, exhale up (BBYG). “Blow before you go” ~Julie Wiebe[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]