How to get back on the pitch after pregnancy

The comeback in sports – also called "return-to-sports" – is usually associated with a comeback after an injury. But for many female athletes, there is another phase of life that has been all too rarely highlighted and requires a careful and well-structured return to sports: pregnancy. In the past, hardly anyone talked about the comeback after pregnancy.  

But this view is changing. More and more female athletes are now choosing to have a child during their career and are making their experiences public.  

In this article we want to share these experiences with you and give you tips on how to get back to your best form after pregnancy.

Some athletes were even advised to postpone their desire to become mothers until after their careers. Others had their contracts terminated. And even when clubs, coaches, federations 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 guides athletes back to their peak performance in a way that is appropriate for the state of their bodies after childbirth.

Physical conditions vary greatly from mother to mother after pregnancy. In addition, a new mom cannot invest the whole day in her comeback – after all, child is physically dependent on her. Therefore, many female athletes lose valuable time during their limited time as professional athletes. Even more so in comparison 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 the mothers can be gradually guided back onto the pitch. This data must be collected using modern performance tracking technologies and a return-to-sports protocol developed based on it. With individual leeway, depending on the physical condition of the athlete.  

Until these data are available, experience reports from female athletes who have already gone through the process of returning to sports after pregnancy will serve as orientation.

More and more female athletes are deciding to have a child during their careers, even if they are advised against it and some sponsors refuse.  

They include top female athletes such as multiple Olympic champion Allyson Felix and German goalkeeper Almuth Schult.  

They have shared their experiences of combining a professional sports career with motherhood and spoken openly about the challenges they have faced along the way.

Allyson Felix, track and field athlete 

As a six-time Olympic gold medalist and 11-time world champion, Allyson Felix was theoretically in a comfortable position when she decided in 2018 to have children during her career. At the same time, she had to negotiate a contract extension with her biggest sponsor.  

According to the New York Times, Felix did not receive assurances that her pay would remain constant during that time if her performance declined after having a child. Felix did not give up and joined other athletes in advocating for maternity rights.  

In the meantime, many outfitters have adjusted their conditions. Felix's sponsor Nike, for example, guarantees female athletes their salary and bonuses for 18 months around the time of pregnancy.

Almuth Schult, Soccer Goalkeeper 

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 goal for her club VfL Wolfsburg and the German national team, where she lost her place to Merle Frohms ahead of the 2022 European Championship.  

Speaking to UEFA.com, Almuth Schult described the challenges of sleep deprivation for athletes, the increased stress levels, the changes in her body and the increased risk of injury, pointing to the importance of targeted stress management.  

At the same time, Schult recounts how her club and DFB offered support when she told officials about her plan. They assured her they wanted to accompany her in the process and learn for themselves - especially since pregnancy is not a natural topic in professional sports. 

During the European Championship, Schult was allowed to bring her twins and husband with her.

Pregnancy affects the whole organism - hormonal balance changes during and after pregnancy. Athletes gain weight, the tissue becomes softer. In addition, during pregnancy the abdominal muscles loosen. This changes the entire feeling of the body.  

Mothers then sleep less deeply, often missing some or all of their sleep. This results in fatigue, which affects the regeneration process. 

All of this leads to a change in an athlete's performance. However, the extent varies from mother to mother. That is why it is important to plan the way back to sport and to control 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. Pre-pregnancy data provides information about how capable the athlete was, while data on the way back to sport paints a picture of the status quo. Evaluating both sets of data helps find a middle ground and the right amount of training.  

This is especially crucial for high-intensity actions such as accelerating, decelerating and jumping.

Below we outline an example of the path back to sports after pregnancy.  

Disclaimer: The plan refers to the majority of women, but is not specific to every athlete. Please always consult an expert before starting your recovery training, in case of discomfort or doubt.  

The key is to take it slow, build a base and don't compare yourself to others. 

• 2 weeks after birth
  Light walking is generally okay. Think short distances, short duration, and easy terrain. Don't push a stroller while doing this, if possible. Also incorporate breathing and pelvic floor exercises. 

• 2-4 weeks after birth
  Walking - easy terrain, short duration and distance. Basic static exercises and body weight movements with emphasis on connecting pelvic floor and abdominal muscles. 

• 6-12 weeks after birth
  Walking - increasing duration, distance. Basic static exercises and movements with body weight with emphasis on connecting pelvic floor and abdominal muscles. 

• 3-5 months after birth
  Create an individualized exercise plan with your Physio or Pre/Post Natal coach. You can increase the intensity of the workouts in consultation with them. Low impact, bodyweight and light weight training options. 

• 6-12 months after birth
  Low to high load, depending on the postpartum period. The loads can increase and you can start with some sports and activities with higher intensity. Always pay attention to energy levels, sleep, pelvic floor function and consider breastfeeding status. 

• 12+ Months after birth
  Many women can return to their pre-pregnancy workouts. However, for some, it may take longer. Be patient and always seek expert advice 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 return to your peak performance soon! 

Be Fearless. Be Focused. B42