Jogging After a C-Section

When you hold your sweet newborn baby in your arms for the first time, you’ll realize that putting on a few extra pounds is worth the sacrifice for this precious new love. But once your baby is home, your cesarean section scar is healing and you’ve adjusted to your new sleep-deprived schedule, you’ll be itching to drop the weight as quickly as possible. But before hopping on the treadmill or taking a trek through the park, make sure your doctor clears you for exercise.

  1. Time Frame

    • Don’t plan on hitting the pavement before your postpartum check up. Typically, this doctor visit will occur about six weeks after your baby’s delivery. Your doctor will check how well your C-section incision, abdomen, vagina and internal organs are healing. After your physical assessment, your doctor can provide his professional advice on whether you’re ready to add exercise back into your life. Talk to him about your specific goals -- such as whether you’re hoping to jog a slow mile on the treadmill or jog a half marathon on a hot summer day. Your doctor can help you develop a safe and appropriate exercise plan after your C-section.

    Start Slow

    • Before you begin, understand that you probably won’t be anywhere near your formerly fit self. In fact, the BabyCenter website explains that it may take several months for your fitness level to return to its pre-pregnancy status. Once your doctor gives you the approval to jog after your C-section, start slow to help your body ease into exercise. You might begin by adding a few bursts of jogging into your daily walk. Or, take an easy jog around the block so you’re close to home. As your body grows accustomed to the exercise, slowly increase your distance, speed or intensity.

    Strengthening Exercises

    • After a C-section, the muscles in your lower abdomen and pelvis are weak and unstable. Although muscle weakness in this area might not hinder your ability to jog, it can make the exercise physically uncomfortable. With your doctor’s approval, consider adding some strengthening exercises into your regular routine in the weeks following your C-section. The Ohio State University Medical Center recommends pelvic tilts, pelvic rocking and modified curl-ups to strengthen and stabilize these lower muscles.

    Scar Discomfort

    • Scar pain can vary greatly from one woman to the next. While some women experience only minor discomfort for a few days after the C-section, other women struggle with scar pain for several weeks or months. Avoid wearing tight clothes that rub against your scar while you jog. An over-the-counter pain reliever can also help with pain relief.