Postpartum Climbing

when did you return to climbing after having your child? Where did you start? And if breastfeeding, how did that look? I climbed until her due date she delivered 2 days after.

Steph Evanswrote:

when did you return to climbing after having your child? Where did you start? And if breastfeeding, how did that look? I climbed until her due date she delivered 2 days after.

Do you have stitches anywhere to rip? Did you get a baby that doesn't nurse 45 minutes out of every two hour block round the clock? 

If you're cleared for activity, and have the energy, first, my self from 26 years ago hates you, but hey, why not climb?? 

Google climbing with kids on here (or some variant). Lots of options to occasionally have a life now and then post birthing a little creature. It actually can be easier to take babies places, than toddlers, with a third person. Mom or dad take care of the kid, kindly third belays each of you in turn, and gets a turn also. 

Gyms, I dunno, but preplague, some had daycares. Some people just hire a sitter, to go with, or take care of the kid and get a break. How are you managing anything else???

Congrats, by the way, and best wishes!

Best, Helen

P.S., I wasn't a climber when I had my son. Fast forward two decades? Mom got sucked right in, lol!

I returned to very gentle (gym) toproping about 4-5 weeks after ( I had a C-section). After a couple of months I was able to do easy bouldering indoors and went a couple  of times a week while on maternity leave. For the next few months my husband and I also climbed in the gym while baby slept/watched, and I think I was pretty much back to where I was befor by a few months.  However once my daughter became mobile at about 6-7 months  that was pretty much it for the next five years as I climb solely with my husband and we didn’t really have the motivation to get childminding at the weekend so we could climb. If you have other climbing partners or child minding options it’s easier.
But a few more weeks rest right now won’t hurt.  Certainly give it a few weeks.

Old lady Hwrote:

Do you have stitches anywhere to rip? Did you get a baby that doesn't nurse 45 minutes out of every two hour block round the clock? 

If you're cleared for activity, and have the energy, first, my self from 26 years ago hates you, but hey, why not climb?? 

Google climbing with kids on here (or some variant). Lots of options to occasionally have a life now and then post birthing a little creature. It actually can be easier to take babies places, than toddlers, with a third person. Mom or dad take care of the kid, kindly third belays each of you in turn, and gets a turn also. 

Gyms, I dunno, but preplague, some had daycares. Some people just hire a sitter, to go with, or take care of the kid and get a break. How are you managing anything else???

Congrats, by the way, and best wishes!

Best, Helen

P.S., I wasn't a climber when I had my son. Fast forward two decades? Mom got sucked right in, lol!

We live in Yosemite so the granite is our gym lol. I could realistically bring a playpen and climb between naps. She gives us 2hrs usually. Im definitely feeling like I can climb soon. 

Congratulations on your new baby! Go with how you feel, take it easy to start, and don’t overdo things.

I didn't climb when my kids were babies, because I wasn’t hooked on climbing back then. I had climbed a little bit before I got pregnant, and then took a couple-year break. But it is not fundamentally different than returning to any kind of weight-bearing exercise that uses abdominal muscles. I was teaching a “body sculpting” free-weights exercise class while pregnant, and had to substitute-teach a class a week post-partum, with no ill effects (obviously, I reduced the weights during pregnancy, and stopped doing crunches, etc, as I got bigger. Then re-started slowly.

But many of my friends had climbed through pregnancy and very soon post-partum.

In one case, my friend felt great, started climbing couple weeks after giving birth, over-did it, started bleeding heavily and having cramps. Nothing dangerous in the long term, but still, she took the next 4 weeks off. With her second child, she waited until 6 weeks postpartum, and thought the recovery to her before-the-baby fitness went just as fast, if not faster, than with her first attempt to try pushing things ASAP.

In the grand scheme of things, couple weeks is nothing. 

Also, nursing is WAY easier than messing around with bottles while craggng. If you are one of the lucky women who had no problems with latching, and got the breastfeeding figured out easily, if your baby is gaining weight, and things are going smoothly, there is nothing different about going out to the crag vs going out for a stroll in the park, or a trip to the mall with the baby. You just stop whatever you are doing, and nurse her. If you and your partner can’t stop what you are doing at the moments notice, and take care of your baby’s needs, while climbing, you probably shouldn’t be doing it with the baby.

Bouldering, single-pitchh climbing, gym sessions— those can always be paused as soon as the baby needs you. 

One of my friends started climbing earlier than recommended by her doctor, she experienced some sort of abdominal muscle tearing thing and  then had to take two months off.

I have held several babies over the years as friends climbed. Once held a one month old as mom went to get gear left when a few famous climbs bailed. She got the gear then finished the climb.

amariuswrote:

One of my friends started climbing earlier than recommended by her doctor, she experienced some sort of abdominal muscle tearing thing and  then had to take two months off.

this is the dyastasis I was talking about in my above comment.  I wonder what exercises you can do to help and prevent it because everyone's abs split during pregnancy mine is still a fingertips width apart.

Mark Frumkinwrote:

I have held several babies over the years as friends climbed. Once held a one month old as mom went to get gear left when a few famous climbs bailed. She got the gear then finished the climb.

perfect! You're hired. Haha just kidding but awesome we have plenty of friends I'm sure we can alternate 

Steph Evanswrote:

this is the dyastasis I was talking about in my above comment.  I wonder what exercises you can do to help and prevent it because everyone's abs split during pregnancy mine is still a fingertips width apart.

Did you not get a little printout with postpartum exercises in your discharge papers? I remember getting them, but it may not be universal.

I wouldn’t mess around with diastasis recti, if you actually have a large separation. A fingertips width doesn’t sound big, if you had just given birth, that sounds like normal that heals without intervention, but if you haven’t had a go-ahead from the dr, or given specific exercises you should/shouldn’t do, don’t wing it. See a PT. You only need a visit or two to make sure you are doing the right exercises, and in good form.

It’s been a long time, but I remember that the postpartum exercises specifically work on strengthening transverse abdominal muscle, and  a big no-no are things like crunches and sit-ups, as well as no extreme back bends. Basically, you don’t want exercises that cause your abdominal muscles to bulge outward, don’t want things that increase the intra-abdominal pressure (I.e. no holding your breath while you are doing the exercises), you don’t want to make your ribs flare out forward/outward, and you don’t want the movement to come from arching the back. Pretty much anything you do starts with engaging the pelvic muscles and drawing your belly button in and up towards your spine, as you perform the exercises. I remember one-legged heel taps, alternating leg raises, with the other leg bent/planted on the floor, wall sits...  

Lena chitawrote:

Did you not get a little printout with postpartum exercises in your discharge papers? I remember getting them, but it may not be universal.

I wouldn’t mess around with diastasis recti, if you actually have a large separation. A fingertips width doesn’t sound big, if you had just given birth, that sounds like normal that heals without intervention, but if you haven’t had a go-ahead from the dr, or given specific exercises you should/shouldn’t do, don’t wing it. See a PT. You only need a visit or two to make sure you are doing the right exercises, and in good form.

It’s been a long time, but I remember that the postpartum exercises specifically work on strengthening transverse abdominal muscle, and  a big no-no are things like crunches and sit-ups, as well as no extreme back bends. Basically, you don’t want exercises that cause your abdominal muscles to bulge outward, don’t want things that increase the intra-abdominal pressure (I.e. no holding your breath while you are doing the exercises), you don’t want to make your ribs flare out forward/outward, and you don’t want the movement to come from arching the back. Pretty much anything you do starts with engaging the pelvic muscles and drawing your belly button in and up towards your spine, as you perform the exercises. I remember one-legged heel taps, alternating leg raises, with the other leg bent/planted on the floor, wall sits...  

thank you for this. No i don't have dyastasis recti but I don't want to do anything to make it worse the normal separation that I have that is. I did get exercises and have been doing them. If the separation hasn't healed yet is it safe to climb? I will definitely be asking my doctor when we go in next. I  think I will wait until after 6 weeks to climb just to be safe

Steph Evanswrote:

thank you for this. No i don't have dyastasis recti but I don't want to do anything to make it worse the normal separation that I have that is. I did get exercises and have been doing them. If the separation hasn't healed yet is it safe to climb? I will definitely be asking my doctor when we go in next. I  think I will wait until after 6 weeks to climb just to be safe

There’s climbing, and there’s climbing. You dr didn’t tell you to avoid stairs, right? You don’t have restrictions on carrying groceries, or lifting your baby’s carseat with your baby in it (~20-25 lb). So a light session of easy-for-you TR, on vertical/slabby walls is not very taxing on the abs. An overhanging boulder might be a completely different story, even if it is easy grade. 

But I do think that waiting for 6 weeks is a reasonable thing to do. There will be a lot of ligaments tightening back in, over the next few weeks, and you will have a much better handle on whether the separation you currently feel is shrinking down. 

It all depends on how your delivery went and how active you were during pregnancy. 

I had induction scheduled 4 days after due date. So -climbed on Thursday, rested Friday, delivered on Saturday. Was back in the gym 5 days after and back at the crag when tinny one was two weeks old.

And yes, I'm totally breastfeeding and the gym/crag...and anywhere else nowdays! It's not a big deal, just through on a cover and you're good to go. But be ready to have a loooot of patience! My little one is really good at being ready to feed just as I'm roped up and ready to send my project

Katya Gwrote:

It all depends on how your delivery went and how active you were during pregnancy. 

I had induction scheduled 4 days after due date. So -climbed on Thursday, rested Friday, delivered on Saturday. Was back in the gym 5 days after and back at the crag when tinny one was two weeks old.

And yes, I'm totally breastfeeding and the gym/crag...and anywhere else nowdays! It's not a big deal, just through on a cover and you're good to go. But be ready to have a loooot of patience! My little one is really good at being ready to feed just as I'm roped up and ready to send my project 

I delivered naturally, but had a minor tear forward which is healed now. We went snowboarding, ice climbing etc throughout pregnamcy and climbed on Friday (her due date) and I went into early labor Saturday night then active at 7am on sunday. We are now 5 weeks postpartum.

We are already out and about and going places. I dont cover so I'm ok with that part of it. But that was my guess is its like my lunch and dinner? Haha she always wants a snack when I get my food. But awesome to know that you did that. Do you just put them in a play pen or bring someone else to hold baby? I feel like she'd be ok in a playpen and we can do single pitch stuff? 

Lena chitawrote:

There’s climbing, and there’s climbing. You dr didn’t tell you to avoid stairs, right? You don’t have restrictions on carrying groceries, or lifting your baby’s carseat with your baby in it (~20-25 lb). So a light session of easy-for-you TR, on vertical/slabby walls is not very taxing on the abs. An overhanging boulder might be a completely different story, even if it is easy grade. 

But I do think that waiting for 6 weeks is a reasonable thing to do. There will be a lot of ligaments tightening back in, over the next few weeks, and you will have a much better handle on whether the separation you currently feel is shrinking down. 

yes true. I guess I just got nervous because it was only like 1/2 inch separation then at my next appointment it was an inch so it did grow. They say from handling baby, moving breastfeeding positions etc She was 8lbs 4oz at birth at 5 weeks now is 10.5lbs. 

Steph Evanswrote:

yes true. I guess I just got nervous because it was only like 1/2 inch separation then at my next appointment it was an inch so it did grow. They say from handling baby, moving breastfeeding positions etc She was 8lbs 4oz at birth at 5 weeks now is 10.5lbs. 

You mentioned above that your separation was about 1 finger.  That's actually normal.  Not normal for postpartum either, like normal normal.  I was actually able to get mine down from 2 back to 1.  It's worth noting though that it can change.  Mental and physical stress can widen that gap again so especially while you're still freshly recovering, it's good to keep up with exercises.  Focusing on lower abdominal strength helps a lot.  I was told to avoid planks and sit-ups.  I had a c-section and was terrified to work out again afterward.  I REALLY didn't want to reinjure myself or make my DR worse.  I ended up seeing multiple doctors and physical therapists, none of which helped.  Finally, I stumbled upon a personal trainer who had 3 kids, DR, and knew exactly how to help me.  If you feel good using your body again: awesome.  If you're worried and feel insecure, seek out help.  A Pelvic floor specialist would be ideal, but realistically, anyone that will listen to your concerns and develop a plan around them is perfect.  Best of luck to you and congrats to you and your family! :)

Gina Schaeferwrote:

You mentioned above that your separation was about 1 finger.  That's actually normal.  Not normal for postpartum either, like normal normal.  I was actually able to get mine down from 2 back to 1.  It's worth noting though that it can change.  Mental and physical stress can widen that gap again so especially while you're still freshly recovering, it's good to keep up with exercises.  Focusing on lower abdominal strength helps a lot.  I was told to avoid planks and sit-ups.  I had a c-section and was terrified to work out again afterward.  I REALLY didn't want to reinjure myself or make my DR worse.  I ended up seeing multiple doctors and physical therapists, none of which helped.  Finally, I stumbled upon a personal trainer who had 3 kids, DR, and knew exactly how to help me.  If you feel good using your body again: awesome.  If you're worried and feel insecure, seek out help.  A Pelvic floor specialist would be ideal, but realistically, anyone that will listen to your concerns and develop a plan around them is perfect.  Best of luck to you and congrats to you and your family! :)

Thank you for this! I appreciate it 

If you are experiencing diastasis I would for sure recommend seeing a pelvic floor therapist. Other than that, I would consult with your provider and listen to your body. Congrats on the little one too!

Tia Starkwrote:

If you are experiencing diastasis I would for sure recommend seeing a pelvic floor therapist. Other than that, I would consult with your provider and listen to your body. Congrats on the little one too!

Thank you but no it's Definitely not diastasis, its an inch separation but I was curious if climbing to soon would cause it to separate more rather than heal. 

Steph Evanswrote:

Thank you but no it's Definitely not diastasis, its an inch separation but I was curious if climbing to soon would cause it to separate more rather than heal. 

When I was still pretty fresh and DR was still a bit of an issue, I was told climbing was okay, just not anything overhanging.  You might want to avoid overhangs and moves that rely heavily on core strength for now.  I would recommend just climbing easier stuff and working on technique as opposed to pushing super hard.  One thing to consider is to downclimb all the routes you climb.  It's great   footwork practice!  You could also do laps and train endurance, etc..  plenty of ways to get creative without straining your core.  All that being said... I had a c-section so I was MASSIVELY conservative when I got back into exercising because I was absolutely horrified at the idea of re-opening my incision or damaging those muscles further.

Edit: also keep in mind that it takes 6 weeks just for your uterus to shrink back down to size.  Your body is still recovering.