How 2 Top Athletes Tackled Pregnancy & Postpartum Recovery: A Guide for the Competitive Mom

You just got the news.

You’re pregnant.

And if you’re anything like I was, your mind is a whirlwind of emotions.

Joy, excitement, a touch of panic, and a question that keeps thumping in the back of your brain: “What about my sport?”

As a competitive athlete, your identity is deeply tied to your training, your goals, and the feeling of pushing your body to its limits.

Now, suddenly, the game has changed.

Instead of a finish line, you’re staring down the finish line of a marathon unlike any other—childbirth and the wild, unpredictable journey of postpartum recovery.

Don’t worry, you’re not alone.

I’ve been there, and I’ve coached countless other athletic women through it.

This isn’t about giving up your athletic identity; it’s about transforming it.

It’s about learning to listen to your body in a whole new way and discovering a strength you never knew you had.

I’m here to tell you that it is absolutely possible to stay active, have a healthy pregnancy, and make a strong, supported comeback.

It just takes a shift in perspective, a lot of patience, and a solid plan.

Let’s get into the nitty-gritty of how to navigate this incredible journey, from the first trimester to your triumphant return to sport.

Table of Contents:

Chapter 1: The Pregnancy Playbook: Training and Navigating the Changes

Chapter 2: The Fourth Trimester: Immediate Postpartum Recovery

Chapter 3: The Comeback Trail: Rebuilding for a Strong Return to Sport

Chapter 4: The Mental Game: Embracing the New You

Chapter 5: Key Takeaways and Resources

Chapter 1: The Pregnancy Playbook: How to Train and Navigate Your Pregnant Athlete Body

When I first found out I was pregnant, my first thought wasn’t about baby names.

It was, “Can I still do my long runs?” or “What about my weightlifting routine?”

The fear of losing all my hard-earned fitness was real, and it’s a feeling I hear from almost every athlete I talk to.

But here’s the secret: pregnancy isn’t an injury.

It’s a temporary physiological state that requires respect and a lot of listening.

Your body is doing something utterly amazing, and your job is to support that process, not fight against it.

The old-school advice to “rest and take it easy” has been debunked for years.

The new rule is: “Move your body, but with intention and modification.”

First Trimester: The Sneaky Saboteur

The first trimester is often the hardest and most confusing.

You don’t “look” pregnant, but inside, a massive hormonal upheaval is happening.

It’s like your body is an IT department in the middle of a major system upgrade, and you’re feeling all the bugs.

Extreme fatigue, nausea, and morning sickness (which, let’s be honest, can strike at any time of day) can completely derail your training.

This is the time to throw your training plan out the window and embrace what I call “survival mode.”

If all you can manage is a walk around the block, that’s a win.

If you feel up to your usual routine, go for it, but be prepared for things to feel different.

Your core stability is already changing, and your ligaments are getting softer.

You might notice things like a slightly different running gait or a decrease in your lifting capacity.

That’s okay.

The goal here is maintenance, not gains.

Second Trimester: The Sweet Spot

Ah, the second trimester.

This is often the golden age of pregnant athleticism.

The nausea usually subsides, you get a burst of energy, and you start to feel like yourself again, but with a growing baby bump.

This is where you can find a new rhythm.

I remember being able to run comfortably and lift weights with modifications well into my second trimester.

But let me be clear: this isn’t the time to set a new PR.

Your focus should be on maintaining strength, mobility, and cardiovascular health.

A few key modifications are crucial here:

• Say Goodbye to Supine Exercises: After the first trimester, lying flat on your back (supine position) can compress a major blood vessel (the vena cava), which can restrict blood flow to you and the baby.

  Swap out those exercises for incline benches or standing alternatives.

• Listen to Your Core: Your abdominal wall is stretching, so exercises that put a lot of pressure on the midline should be modified or avoided.

  Look for “coning” or “doming” along your midline—that’s a sign that the pressure is too high.

  Instead of traditional planks, try incline planks or planks on your knees.

  Avoid crunches and heavy front-loading exercises.

• Prioritize Pelvic Floor Health: Your pelvic floor is the unsung hero of your pregnancy.

  It’s a group of muscles that supports your organs, your baby, and your core.

  Heavy lifting or high-impact activities can put a lot of pressure on it.

  It’s wise to start incorporating pelvic floor exercises (like Kegels) and seeking guidance from a pelvic floor physical therapist early on.

Third Trimester: The Final Stretch

The third trimester is the home stretch, but it can feel like you’re running through molasses.

Your body is heavy, your center of gravity has shifted, and you’re just plain tired.

This is the time to shift your mindset from “training” to “preparing.”

You’re preparing your body for the incredible physical feat of labor and the demands of motherhood.

Focus on walking, swimming, prenatal yoga, and gentle strength training.

Activities that involve bouncing or high impact should generally be replaced with low-impact options.

Your endurance may feel shot, and that’s completely normal.

Your body is prioritizing a different kind of endurance right now.

Nutrition for the Pregnant Athlete

The “eating for two” myth is a bit of an exaggeration, but your caloric and nutrient needs do increase.

The goal isn’t to double your portions but to focus on nutrient-dense foods.

You’ll need more protein to support fetal growth and your own muscle maintenance.

Healthy fats are crucial for brain development.

And, of course, a prenatal vitamin is non-negotiable.

Stay hydrated!

This is particularly important for athletes, as dehydration can lead to contractions.

Always carry a water bottle and sip throughout the day.

Listen to your cravings, but try to balance them with nutritious choices.

I lived on crackers and ginger ale in my first trimester, but made up for it with protein and greens when I could stomach them.

Chapter 2: The Fourth Trimester: Immediate Postpartum Recovery

Postpartum is often called the “fourth trimester” for a reason.

Your body is recovering from a major event, and you have a new tiny human to care for.

In the world of athletes, we’re conditioned to push through pain and to “get back to it.”

But postpartum is not the time for that mindset.

The first 6 weeks (and often much longer) are all about healing, bonding, and survival.

Your priorities are sleep (what’s that?), feeding your baby, and letting your body heal.

The First 6 Weeks: Heal, Don’t Hustle

The first six weeks are your body’s time to hit the reset button.

Your uterus is shrinking, your organs are shifting back into place, and your hormones are all over the place.

If you had a vaginal birth, you’re recovering from potential tearing or an episiotomy.

If you had a C-section, you’ve just had major abdominal surgery.

In both cases, you need time and rest.

The only “exercise” you should be thinking about is gentle walking and foundational core and pelvic floor work (more on that in a second).

Seriously, don’t try to go for a run or lift heavy weights.

You will only set yourself back.

One of the most important things you can do in this period is to see a **pelvic floor physical therapist**.

I cannot emphasize this enough.

They are the experts who can assess your core and pelvic floor, check for diastasis recti (abdominal separation), and give you a personalized plan to rebuild your foundation.

This is a game-changer and a non-negotiable for any athletic woman wanting a safe and effective return to sport.

I know, I know.

It’s not what you’re used to.

But think of it like this: would you build a skyscraper on a cracked foundation?

Of course not.

You need to fix the foundation first, and that’s exactly what this period is for.

Pelvic Floor & Core Rehabilitation: The Real Comeback Starts Here

The **pelvic floor** and **deep core muscles** are the powerhouses of your athletic performance.

During pregnancy and childbirth, they’ve been stretched and weakened.

Simply “doing crunches” or “planks” is not the answer and can actually make things worse by putting too much pressure on a compromised system.

Start with the basics:

• Breathwork: This is the foundation of everything.

  Practice diaphragmatic breathing (belly breathing).

  Inhale and feel your ribs and belly expand, and as you exhale, gently draw your belly button in towards your spine.

  This helps reconnect your brain to your deep core muscles.

• Gentle Core Activation: Think of small, subtle movements.

  Lying on your back, knees bent, just gently tilting your pelvis forward and back.

  Or doing a Kegel contraction on the exhale.

  It’s not about how hard you can squeeze; it’s about control and awareness.

• Postural Correction: Your posture has changed dramatically.

  Focus on standing tall and stacking your ribs over your hips.

  This will help your core and pelvic floor function more effectively.

This might sound boring or like it’s not “real” training.

But trust me, it is the most important training you will ever do for your long-term athletic health.

Nutritional Needs for Postpartum and Breastfeeding Athletes

Your nutritional needs are still very high, especially if you’re breastfeeding.

Breastfeeding can burn an extra 300-500 calories a day, so you need to be eating enough to fuel both yourself and your baby.

Focus on a balanced diet rich in:

• Protein: For tissue repair and muscle maintenance.

• Healthy Fats: Crucial for hormone regulation and baby’s brain development.

• Calcium and Vitamin D: To protect your bone density, which can be affected by breastfeeding.

• Iron: To replenish stores depleted during childbirth.

Stay hydrated!

Dehydration can impact milk supply, so keep that water bottle handy.

It’s a good idea to have easy, nutrient-dense snacks available at all times, because you’ll likely be too busy or tired to cook a full meal.

Think hard-boiled eggs, yogurt with berries, nuts, and protein shakes.

Chapter 3: The Comeback Trail: Rebuilding for a Strong Return to Sport

Once you get the green light from your doctor (usually around 6 weeks postpartum, but this can vary), you can start thinking about a more structured return to activity.

But let’s be real: this is not an overnight process.

It’s a gradual climb, and you need to be kind to yourself every step of the way.

I’m talking about a gentle, progressive return to exercise.

Forget your pre-pregnancy paces or weights.

You are starting over, and that’s a beautiful thing.

The 12-Week Postpartum Plan: A Phased Approach

A good rule of thumb is to think in phases.

For the first few weeks after your doctor’s clearance, focus on low-impact, foundational movements.

• Phase 1 (Weeks 6-12 Postpartum): This is the “walk before you run” phase.

  Continue with your pelvic floor and core rehab.

  Introduce gentle bodyweight strength training: squats, glute bridges, and lunges.

  Focus on walking, increasing your distance and speed gradually.

  If you want to start running, try a **walk-run program**, where you alternate between walking and short bursts of jogging.

• Phase 2 (Weeks 12-24 Postpartum): Now you can start to introduce more moderate-impact activities.

  Start adding some light weights to your strength training.

  If you’re a runner, you can start building up your continuous running time.

  Pay close attention to any signs of pelvic floor dysfunction, like leaking, heaviness, or pain.

  If you experience any of these, it’s a sign to back off and go back to a less intense phase.

• Phase 3 (6+ Months Postpartum): This is where you can start thinking about a more serious return to your specific sport.

  This might involve interval training, higher-intensity strength work, or sport-specific drills.

  Your core and pelvic floor should be feeling strong and stable.

  If you’re still experiencing any issues, it’s not a failure to seek more help.

  It’s smart to check in with your pelvic floor physical therapist again.

Key Considerations for Your Comeback

• Hormones and Joint Laxity: The hormone relaxin, which softens ligaments during pregnancy, can stick around for a long time, especially if you’re breastfeeding.

  This means your joints are still a bit more pliable than usual.

  Be mindful of this and focus on controlled movements and good form to prevent injury.

• Listen to Your Body (and Your C-Section Scar): If you had a C-section, your scar needs time to heal both externally and internally.

  You might need to work on scar tissue massage to prevent adhesions and improve mobility.

  Your physical therapist can guide you on this.

• Sleep, Stress, and Hormones: Sleep deprivation and the stress of new parenthood can wreak havoc on your recovery.

  High cortisol levels can interfere with muscle repair and fat loss.

  Be realistic about your energy levels and don’t push yourself too hard when you’re exhausted.

  Sometimes, a nap is more beneficial than a workout.

Chapter 4: The Mental Game: Embracing the New You

This is perhaps the most challenging part of the journey.

The physical changes are obvious, but the mental and emotional shifts are just as profound.

You’re not just an athlete anymore; you’re a mother.

And you might feel torn between these two identities.

The truth is, you don’t have to choose.

You’re a mother and an athlete.

The two can coexist, but they will look different.

You might not have as much time to train.

You might have to adjust your goals.

You might not feel as fast or as strong as you once did.

And that’s okay.

This is an opportunity for immense growth, both as an athlete and as a person.

Think of it like this: your priorities have shifted, but your purpose hasn’t.

You’re still a strong, capable woman who loves to move her body.

Your “why” for training might change from chasing a podium spot to being a healthy role model for your child.

Dealing with Comparison and Mom Guilt

In the age of social media, it’s easy to fall into the trap of comparison.

You’ll see stories of women who ran a marathon six weeks postpartum or who are back to their pre-pregnancy body in a flash.

Let me tell you, that’s a highlight reel, not the full story.

Everyone’s journey is different.

Comparing your recovery to someone else’s is like comparing apples to oranges.

You have different genetics, different birth experiences, different babies, and different support systems.

Focus on your own path.

And the dreaded “mom guilt”?

It’s real.

You might feel guilty for taking time for yourself to train.

But remember, you can’t pour from an empty cup.

Taking care of your physical and mental health is not selfish; it makes you a better mother.

It’s a non-negotiable part of your well-being.

Finding Your Community

The isolation of new motherhood can be tough, especially for athletes who are used to being part of a team or a gym community.

Seek out other athletic moms.

Join a stroller fitness group, a mom-and-baby yoga class, or an online forum.

Having a community of women who understand what you’re going through can be a lifeline.

It’s a place to share your struggles, celebrate your small victories, and find solidarity.

Chapter 5: Key Takeaways and Resources

Pregnancy and postpartum recovery for athletes is a journey of transformation, not a setback.

You will emerge from it stronger, more resilient, and with a deeper appreciation for your body’s incredible capabilities.

Remember these key takeaways:

• Listen to your body. This is the most important rule of all.

  Respect the process and don’t push through pain.

• Prioritize your pelvic floor and core. This is the foundation of your comeback.

  Seek out a pelvic floor physical therapist.

• Embrace a phased approach. Think “walk before you run.”

  A gradual, progressive return to exercise is the safest and most effective way to rebuild.

• Nourish your body and mind. Focus on nutrient-dense food, hydration, and rest.

  And be kind to yourself.

• Redefine what it means to be an athlete. Your new athletic identity is powerful and beautiful.

  It’s about strength, resilience, and the love you have for your body and your child.

Essential Resources for Your Journey

Here are some trusted resources that I highly recommend for any athletic woman on this path.

These are places you can find reliable information, support, and expert guidance.

Find a Pelvic Floor Physical Therapist

ACOG Guidelines on Exercise During Pregnancy

The Mama Movement: Postpartum Fitness Programs