Should you wait Until You're Healed?

What does it mean to be healed and should you wait until then for exercise or sex?

Remember that every person's postpartum journey is unique, and it's essential to prioritize your health and well-being. Always follow the guidance of your healthcare provider and listen to your body throughout the process. With that being said, let's dive in!

I often get the question "Is there anything I can do before I am healed?" This is not a question I can directly say yes or no to without some mind-shifting and definition exploration. What I mean by that is we need to dig into what is being asked by this question a bit more specifically.

First, we need to understand what it means to be healed for postpartum women. This might be different for each person. In theory, we all know what the word "healed" means. However, we need to know what it means to us, individually, and internally. Are you looking at the 6-week check-up? What kind of birth did you have (vaginal or c-section)? Do you have other symptoms such as Diastasis Recti (DR) or prolapse? It is important to understand what needs healing. Because a vaginal birth without complications or symptoms might not need as long as a c-section with prolapse and a DR.

Secondly, now that you have a better understanding of what you are hoping will heal soon, we need to figure out what exactly is "healed". After giving birth, women will have an internal wound that is the size of a dinner plate (give or take 8 inches), this is where the placenta was attached. This is generally why the 6-week check-up was created. For the average woman (again- "average" is key here), it takes 6 weeks for that wound to heal. Of course, some are very fast healers and it might be sooner, and for some, it might be longer. It's hard to say. That is why it is important to be careful for AT LEAST 6 weeks, if not longer just to be safe. Then those that have a c-section and/or stitches, there is a second wound that needs healing. This can take longer to heal. Closer to 8 weeks.

Of course, things get a little more complicated when it comes to postpartum symptoms. Before getting back to the exercise you used to do, or getting into a new exercise routine, it is going to be important to learn pressure management, identify (and control) Diastasis, and have good pelvic floor control. Returning to exercise too soon can hinder the healing process or cause harm.

So now let's ask the question again, "Is there anything I can do before I am fully healed?" In short, yes. However, and this is important, it depends on what you are trying to do, how you are doing it, and what exactly still needs to "heal". The answer will never be intense, long, or hard workouts. It will include very simple, easy, and basic work. Things like breathing drills and tissue rolling can be very helpful in jump-starting the healing process and set you up for later success. As with any strength training program, progressive overloading is going to be key to returning to exercise. Breathing drills and tissue rolling (especially if you have a C-section), can lay the proper foundation for a quicker return to good strength training and exercise. This will also allow you to help the core and pelvic floor return to normal, aid pressure management (which helps prevent future problems as well), and start movements from a stronger place.

The best place to start is going to be with a Pelvic Floor Physical Therapist as soon as possible after birth or find a Pregnancy and Postpartum Corrective Exercise Specialist that can help immediately and guide you safely in those first few weeks.

Always follow doctors' orders and listen to your body. It is okay to do something but be careful not to over do it. Start small and simple!

Live Life Confidently,

Jen