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Tips for Mountain Mamas The Truth Behind Postpartum Recovery by Jennifer Weintraub
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few hours before I was induced with my first son, I was hiking on Berry Creek in Edwards on a warm fall day. I stayed active over the nine months, but at a slower pace while carrying the extra weight of pregnancy. On my first mountain bike ride the following spring, I was surprised by what I could not do. Climbs felt like I was riding through the deep desert sand, and descents were significantly slower, lacking the control and confidence on the trail I was used to. Within six months of giving birth, I thought I would feel like myself again. But, I was far from healed. Many women, especially those who were active before and during pregnancy, expect to bounce back quickly. I was surprised
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at how long my body didn’t feel like my own. Recovery from pregnancy takes longer than most would expect, even for the fittest of athletes. Stephanie Drew, a certified women’s health specialist at Howard Head Sports Medicine, says it’s normal for it to take up to two years to feel fully recovered. In the first three months postpartum, women should be conservative when reintegrating activity. Resuming a high impact sport, such as running, before then can cause long-term damage to the musculoskeletal systems. Additionally, it’s harder for new mothers to rebuild strength and endurance quickly due to hormonal changes, lack of sleep and, most importantly, a weakened pelvic floor.
During pregnancy, a woman's body releases the hormone relaxin to loosen joints, muscles and connective tissue in the abdomen to support a growing fetus in the womb and to relax the pelvic floor to prepare for delivery. The loosening effect can make the body more susceptible to injury. After giving birth, it takes a minimum of three months for the ligaments to regain their integrity and stability. Relaxin hormones can circulate in the body even longer if a woman is breastfeeding. The pelvic floor, a group of muscles and connective tissues that stabilize the core and support major organs, is significantly affected throughout pregnancy. “Pelvic floor muscles must work harder to support the additional weight of a
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