Every active mother has heard the warnings: "Be careful with exercise while breastfeeding." But what does science actually tell us about nursing and injury risk? A groundbreaking new study from our research team has finally addressed this question—and the results might surprise you.

Breastfeeding itself does not increase injury risk during postpartum exercise. This finding demolishes one of many persistent myths that have circulated for decades, from outdated concerns about lactic acid in breast milk to unfounded fears about milk supply diminishing with activity. While many nursing mothers do report changes in supply when increasing exercise volume, the research suggests this has more to do with inadequate fueling than the exercise itself.

What truly increases injury risk postpartum? The study identified two significant factors: reducing exercise by more than 50% during early pregnancy (increasing injury risk by 189%) and current or past eating disorders (increasing risk by 276%). These findings highlight a troubling pattern—the very precautions we take to "protect" pregnant bodies might be setting up postpartum athletes for harder recoveries and more injuries.

This research forces us to reconsider our approach to perinatal fitness. Too often, we focus exclusively on what pregnant women shouldn't do, without acknowledging the very real risks of deconditioning. A growing body of evidence suggests that maintaining appropriate fitness throughout pregnancy may facilitate smoother postpartum recovery by preserving muscular support systems that assist healing tissues after delivery.

As both a pelvic floor physical therapist and an athlete who competed in weightlifting, CrossFit, and powerlifting through my own pregnancies, I've experienced firsthand how profoundly a healthcare provider's words can impact a pregnant person's sense of safety in their own body. When my high-risk fetal medicine doctor confidently assured me that my trained body could handle continuing weightlifting during pregnancy, it completely transformed my experience.

Ready to dive deeper into evidence-based approaches to pregnancy and postpartum fitness? Subscribe to the Barbell Mamas podcast for weekly conversations about navigating motherhood as an active woman—whether you're a recreational exerciser or competitive athlete.

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