Breastfeeding prolongs some of the hormonal changes that occur post birth and may have some influence in some breastfeeding parents having greater laxity in their joints compared with pre-pregnancy.
For those this occurs in, these changes can be present up to 3 months after finishing breastfeeding.
These changes that occur for some may increase the risk of muscle/joint pain when returning to exercise.
Aside from this, general deconditioning, sleep deprivation and changes in foot shape may also be factors in risk of muscle/joint pain post birth.
Some ways to help reduce these risks are:
- Conditioning:
- Stay active as able during pregnancy
- Seek advice and assessment from a pelvic/women’s health physiotherapist prior to returning to group or high impact (e.g. jumping, leaping, jogging/running) exercise
- Sleep:
- When possible, sleep when your baby is sleeping to catch up on missed hours
- Help improve the quality of your sleep (even if it is limited) by creating a relaxing routine to prepare for sleep including limiting screen time before sleep, lower lighting around the home 2hrs before bedtime, try mindfulness and avoid consumption of alcohol or caffeine.
- Foot shape:
- Check your shoes are still fitting you well and are appropriately supportive
