by Sabrina Wieser, USATF L3 Endurance Coach, Marathoner, and Content Creator
Some women bounce back faster than others after a Cesarean section. As a long-time long-distance runner, I’ve been taking my training slow (and my Lypo-Spheric® supplements every day) while listening to my body and my doctors to settle back into my normal running routine.
They say it’s fair to imagine you'll feel like yourself again within a year. I’m just hitting the six-month mark and I sometimes still feel pain when I’m running.
What that meant for me was scrapping the idea of running a spring half marathon with my husband and instead focusing on slowly building up my mileage while letting my body heal.
How long does it take to recover from a C-section?
Many experts recommend you don’t get back to running immediately after childbirth. Healing time varies from person to person. My doctor gave me recommendations for exercises post-surgery and said it can take three to six months — sometimes even a year — to get back into more high-impact exercise routines.
If you force yourself to run too early, it can lead to some complications in your body, like:
- Incontinence
- Prolapse
- Injury
- Pelvic pain
I avoided these complications by delaying my return to running when my body didn't feel as ready as my mind. It was frustrating, but ultimately, worth it.
What exercises are not safe to do after a C-section?
C-sections are major surgeries, so I listened to my doctor’s recommendations about what is and isn’t safe. Most experts, including my doctor, urge avoiding high-impact exercises, such as:
- Abdominal workouts, including sit-ups, crunches, and planks
- Cardio workouts, including runs and sprints
- Swimming (until the incision is fully healed)
- Weight lifting, or any heavy lifting
- Intense workout classes, like HIIT or kickboxing
Many even say to avoid household tasks that may not qualify as exercise but put unnecessary stress on the body. I learned I wasn’t supposed to drive, vacuum, take out the trash, and even carrying the full weight of my baby!
What exercises can you do after a C-section?
It was hard for me as an active runner to not immediately get back into my routine, but I listened to the professional opinion and started with low-impact exercise when I hit the six-to-eight week mark.
Walking
The reality that I wasn’t going to be able to run a half marathon so soon after my C-section set in pretty much when I left the hospital. Instead, I focused on light, short walks. Walking was a little tough for me at first, but I pushed through since it’s so important to move post-op to avoid blood clots.
After only walking around the house for a few weeks, I slowly walked around my neighborhood for about ten minutes, worked my way up to twenty minutes and eventually thirty. I kept the speed slow as well, careful not to push myself too soon.
Pelvic floor exercises
During pregnancy, my doctor had me do different pelvic floor exercises and gave me instructions for them after my C-section. I didn’t get started on some of these exercises until about six weeks post-surgery. This included:
- Diaphragmatic breathing: While laying on my back with knees bent and feet flat on the floor, I inhale deeply to expand my ribcage expands, then slowly exhale for a few seconds.
- Pelvic tilts: While laying on my back with knees bent and feet flat on the floor, I pull my stomach in and tilt my pelvis back.
- Kegel exercise: While laying on my back with knees bent and feet flat on the floor, I inhale and squeeze my kegel muscles.
- Squeeze ball: Sitting in a chair with my feet flat on the ground and an exercise ball between my knees, I squeeze the ball with my knees while activating my abdomen and pelvis.
Light stretching
Since it’s important to mobilize after every major surgery while making sure not to irritate or stretch the incision, I focused on stretching my neck and arms.
Posture
I didn’t know posture would be so important in my recovery, or how much mine would change after the surgery. My doctor recommended when breastfeeding that I sit up in a chair with a straight back to help re-strengthen my core muscles.
When can you start running again after a C-section?
Before giving birth, I ran about five to ten miles a day. It can take from three months up to a year to get back to high-impact exercises like running.
I was able to start short jogs again around the three-month mark. My doctor cleared me to start running around then, but I also did some tests to make sure my pelvic floor was strong enough:
- Jump test: Hop a few times or run in place to make sure you don’t feel like you will urinate.
- Abdominal strength test: Stand on one foot and raising your leg. A side plank can also gauge strength.
As I mentioned, everyone heals differently. I listened to my doctor and my body — even when they were telling me things I didn’t want to hear.
The supplements I took during my C-section recovery
Lypo-Spheric® supplements have been a big part of my journey back from a C-section. Lypo C was crucial for me my recovery from surgery as it supports wound healing and the health of all my cells. That supplement, and my athletic lifestyle, were, I believe, huge factors in my overall health that have made my recovery go so smoothly. Every night before bed, Lypo Mag is part of my bedtime routine. I’ve certainly been experiencing the lack of sleep every new parent know so well, and this supplement certainly helps me wind down at night.
Overall, C-section can be frustrating at times as a runner, but I’m glad I took it slow to avoid setbacks and fully experience my first months as a mom.
Sabrina (@runningbrina) has completed seven marathons and more than 30 half marathons since she started running in 2014. A new, first-time mom, her energy is addicting, her expertise in how to combine running and strength training unmatched, making her website a solid source for all of your endurance training questions.
