Nutrition for Recovery


Our bodies go through a lot of changes during pregnancy and postpartum recovery. One of the questions I get asked a lot by new mom’s is: When can I go back to working out my core? The answer is complicated because it is very specific to your own body. General core weakness following pregnancy is to be expected. One, your ligaments are a little bit lax due to hormonal shifts from pregnancy and breast feeding which can contribute to some instability. This combined with the fact that your abdominal muscles were stretched during pregnancy can lead to significant weakness. In some women the stretching of abdominal muscles can lead to a condition called Diastasis Recti, which is a separation of the rectus abdominis muscle (also known as your six pack muscle). This separation of the muscle causes a decrease in the stability of the core and can worsen if a woman returns to core exercises without activation of our stabilizing muscles.

As a general rule following pregnancy any exercise or movement that causes “doming/tenting” of the abdominals is something we want to avoid or modify in order to protect your core. The doming or tenting is caused when the pressure in your core is more than your stabilizing muscles can support. This will then push up on the separation and you will see a small bulge around your six pack muscle. Exercises that cause the most stress to the separation are things like sit ups and crunches. Now, just because these exercises cause a lot of stress doesn’t mean you’ll never be able to do them; it just means you might have to modify them as you are getting back into exercise! 

The core, pelvic floor and diaphragm should work together as a team. When one of those systems gets out of whack, as is common after pregnancy or delivery, having a Physical Therapist evaluate you can help assure you are doing things properly. So if you have any concern or question about if you have a Diastais Recti or you just want some more information how to start getting back into exercise give one of our women’s health PT’s a call and we’ll get you on the right path!

-Kate Dolan, DPT

Sticking to Your Exercise Program

Sticking to Your Exercise ProgramNew year's resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy.  Now that it's February, staying with it gets hard. Life...

Nutrition for Recovery

PTs Know Nutrition Is Fuel for Recovery Bozeman, MT 1/21/2024 Physical therapy and nutrition are often seen as separate, but physical therapists know that they are deeply intertwined. To get the most out of PT, especially after an injury or surgery, successfully...

GNPT Welcomes Rita Pascoe

Great Northern Welcomes Rita Pascoe!Great Northern is excited to announce that starting mid- September we are hiring a new Physical Therapist, Rita, who specializes in neurological rehab! Rita was born and raised on a farm and ranch near Red Lodge, Montana, where she...

Physical Therapists Help Active People Live Better

Physical Therapists Help Active People Live BetterPhysical therapy has a lot of benefits for active people. Athletes, weekend warriors, and people who work in physically demanding jobs can all benefit from the expertise of a physical therapist. Here are 3 ways...