Returning to sport — also known as “return-to-sports” — is usually associated with a comeback following an injury. But for many female athletes, there is another phase of life, which has so far been discussed far too rarely, which requires a careful and well-structured return to sport: pregnancy. Hardly anyone used to talk about the comeback after a pregnancy.
But this perspective is currently changing. More and more female athletes are now choosing to have a child during their careers and are making their experiences public.
In this post, we want to share these experiences with you and give you tips on how to get back to your best form after a pregnancy.
Some female athletes even received advice to postpone their desire to become a mother until after their career. Others had their contracts terminated. And even when clubs, coaches, associations and sponsors pledge their support, female athletes face another major challenge:
To date, there is no differentiated protocol for returning to sport after pregnancy.
In the absence of comparable data, it is difficult to create a plan that brings female athletes back to their peak performance in a way that is appropriate to the state of their bodies after delivery.
Physical conditions vary greatly from mother to mother after pregnancy. In addition, a new mom can't invest all day in her comeback — after all, a child is physically dependent on her. As a result, many female athletes lose valuable time during their limited time as professional athletes. Especially when compared to their male colleagues.
Instead, a concrete, individualized plan for a comeback must be created. The prerequisite for this is a broad database on the basis of which mothers can be brought back to square step by step. This data must be collected using modern performance tracking technologies and a return-to-sports protocol must be developed based on this. With individual leeway, depending on the athlete's physical condition.
Until this data is available, testimonials from female athletes who have already experienced the process of returning to sport after a pregnancy will serve as a guide.
More and more female athletes are choosing to have a child during their careers, even if they are discouraged and some sponsors refuse to do so.
They include top female athletes such as multiple Olympic champion Allyson Felix and German goalkeeper Almuth Schult.
They've shared their experiences of combining professional sports careers and motherhood and have spoken openly about the challenges they've faced along the way.
A six-time Olympic gold medalist and eleven-time world champion, Allyson Felix was in a comfortable position in theory when she decided to have children during her career in 2018. At the same time, she had to negotiate a contract extension with her biggest sponsor.
According to the New York Times, Felix received no assurance that pay would remain constant during that time if her performance declined after the child was born. Felix did not give up and worked with other female athletes for maternity leave rights.
In the meantime, many equipment suppliers have adjusted their conditions. Felix's sponsor Nike, for example, guarantees female athletes their salary and bonuses for 18 months during pregnancy.
In the 2021⁄22 season, only one mother played in the 1st German Bundesliga: Almuth Schult. She had given birth to twins in April 2020 and then fought her way back into the goal of her club VfL Wolfsburg and the German national team, where she lost her place to Merle Frohms ahead of the 2022 European Championships.
In an interview with UEFA.com, Almuth Schult described the challenges of lack of sleep for athletes, the increased stress levels, the changes in their bodies and the increased risk of injury, pointing out the importance of targeted stress management.
At the same time, Schult explains how her club and DFB offered support when she told those responsible about her project. They assured her that they wanted to accompany her and learn for themselves - especially since pregnancy in professional sports is not a matter of course.
During the European Championships, Schult was allowed to bring her twins and her husband.
Pregnancy has an effect on the entire organism - the hormone balance changes during and after pregnancy. Female athletes gain weight, the tissue becomes softer. In addition, abdominal muscles loosen during pregnancy. As a result, the entire body experience changes. Mothers then sleep less deeply; they often lack some or all of their sleep. This results in fatigue, which impairs the regeneration process.
All of this results in a change in an athlete's performance. However, the extent varies from mother to mother. It is therefore important to plan your way back into sport and to manage the load individually and precisely. The more a training plan is tailored to the athlete, the greater the success and the lower the risk of injury.
Measurement data can help with this. Data from before pregnancy provides information about how efficient the athlete was, while data on the way back to sport paints a picture of the status quo. The evaluation of both data helps to find a middle ground and to find the right level of training.
This is particularly important for high-intensity actions such as accelerating, decelerating and jumping.
Below, we outline the way back to sport after pregnancy as an example.
Disclaimer: The plan applies to the majority of women, but is not specific to every female athlete. Before starting your advanced training, if you have any complaints or doubts, please always consult an Expertin.
The key is to take it slowly, build a base and not compare yourself to others.
Easy walking is generally okay. Think of short distances, short durations and easy terrain. If possible, do not push a stroller. Also incorporate breathing and pelvic floor exercises.
Walking — easy terrain, short duration and distance. Basic static exercises and body weight movements with a focus on connecting pelvic floor and abdominal muscles.
Walking — increasing duration, distance. Basic static exercises and body weight movements with a focus on connecting pelvic floor and abdominal muscles.
Create an individual training plan together with your physio or pre/post natal trainer. In consultation with them, you can increase the intensity of the training sessions. Training options with low load, body weight and light weights.
Low to high stress, depending on the postpartum period. The loads may increase and you can start some higher-intensity sports and activities. Always pay attention to energy levels, sleep, pelvic floor function and take into account breastfeeding status.
Many women are able to return to their pre-pregnancy exercise activities. However, it may take longer for some. Be patient and always seek advice from an expert when in doubt.
We want to support you with your individual post-pregnancy training with our B42 training app.
Increase your training step by step and get back to your peak performance soon!
Be fearless. Be focused. B42
For top form in the square. With the B42 app for female soccer players.
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