How do you know when you need to change your strategy postpartum?
While there's a lot to be gained by working with a Pelvic Health Physiotherapist, as well as a certified Pre/Postnatal trainer, there ARE some things you can watch for yourself.
That whole, "listen to your body" thing - well, it's kinda (incredibly) confusing when you don't know WHAT you're supposed to be listening for.
1. Pain: Pay attention not only WHILE you're doing the movements, but pay attention to pain the rest of that day and even into the next day. Sore muscles because you worked them is one thing, pain is different - you'll know the difference.
2. Peeing: This one refers to loss of control of either bladder or bowels, at any point in the day - not just while doing the movement. So while you may not leak DURING squats, are you losing control of your bladder (or bowels) more than normal the rest of the day, or into the next few days?
3. Prolapse: If you haven't been diagnosed with prolapse and are wondering what this is, it may feel like a heavy sensation in your vagina like something is out of place or causing downward pressure. Or, it may feel like you need to have a bowel movement even when you don't. This is one I was acutely aware of when my daughter was still in the front carrier - I didn't feel anything WHILE walking with her, but later that day or the next day I would have an obvious heavy feeling, letting me know it was either time to switch her to the back, or shorten our walks.
4. Pressure: Are you creating excess pressure in your abdomen while doing movements? This one can be assessed either visually to check for coning, which looks like a little mountain ridge protruding down the center of your abdomen - usually most obvious at the belly button. Have someone watch, or video yourself. The second way to assess this one is with your fingers, checking your diastasis and how it's responding (another video for another day!) during the movement.
Lastly - not everything is going to give you feedback when pregnant and postpartum, which is why I think it’s SO important to work with a Pelvic Health Physio and a *certified* Prenatal/Postpartum coach.
So, where do we go from here?!
Join the newsletter to be sure not to miss future posts on HOW to change your strategy, PLUS I'm creating posts for individual movements starting with box jumps. Is there a movement you're wondering how to modify? POST IT BELOW and I'll do a video series based on your request!