The Pregnant Athlete
We all know about PT for injuries, but what about for pregnancy? Hormone cycles shift during pregnancy, with each trimester bringing a new set of challenges. Here, I will break down the different physiological changes occurring during the phases of pregnancy and how they may affect your workout plans.
1st Trimester:
Expanding uterus presses on bladder and intestines
May experience urinary incontinence or constipation
Hormone changes (increasing human chorionic gonadotropin, progesterone, estrogen, and relaxin)
Decreased bone density, increased ligamentous and soft tissue laxity, smooth muscle relaxation, peripheral vasodilation
Cardiac Volume increases by 40-50%
Increases the amount of blood pumping out of the heart to the baby
May become anemic due to increasing blood volume without matching increase in red blood cell count. Dietary iron needs increase by 2-3x.
2nd Trimester:
Increased appetite to meet fetal demands
Must take this into account when fueling for exercise
Stretching of abdominal skin
May cause pain in pelvic ligaments
3rd Trimester:
Fetus is warm and radiates body heat
May feel an increasing sensation of warmth and increased risk of overheating during exercise. Avoid exercising in the heat and stay hydrated.
Fetus begins to press on the inferior vena cava (a large vein that returns blood to the heart) causing a drop in blood pressure and decreased venous return.
Avoid prolonged lying on your back in the 3rd trimester to prevent excess pressure on this vein by the baby
So, how often should you exercise? Exercising during pregnancy is necessary for both the baby and the mom (unless specifically advised against by your doctor). The CDC recommends 150 minutes per week of moderate intensity exercise throughout pregnancy. The types of exercise that are tolerable may shift throughout your pregnancy.
Overall, exercising while pregnant is beneficial for you and your baby, reducing risk of gestational diabetes and improving postpartum outcomes. Questions about safe exercise during pregnancy, pelvic pain, or prepping your body for delivery? Come visit us at Finish Line PT for pelvic floor therapy!
