Tips: A Tale of a C-Section Recovery with Hiking

I had a C-Section in February 2017. Let me start by saying this, I had a very easy recovery and healed quickly. My worst fear was over exerting myself and having to restart my recovery. The typical recovery time is 6-8 weeks and truly it does take that long to feel comfortable. Do not push yourself during those first few weeks while healing.

My first hike, four weeks postpartum, was a short flat gravel trail in the Smokies and had small amounts of pain. Feeling fairly confident, I opted for a longer grass surface hike at Seven Islands around six weeks postpartum. I learned a few things I want to pass along to anyone who is eager to get back on the trails after a C-Section.

1. Start Slow and Have a Partner
   • Something as simple as a misstep can lead to sharp pain when recovering from a C-Section. With that in mind, selecting the right trail and moving slowly is imperative if you choose to hike before 8 weeks postpartum. Wear the right clothing and have someone with you for safety and to carry your bag or water.
2. Listen to Your Body
   • Do not put expectations of finishing the entire trail or mileage, you will know when to turn around. As soon as you feel any tinge of discomfort go ahead and turn around. I can speak from experience, the pain is from the movement around the incision, sitting on a bench for a moment will not stop the pain from continuing.
   • Be smart; remember you have to walk back to the car and take care of yourself and your baby when you get home.
3. Select Your Trail Wisely
   • Choose a trail that has a nice flat surface. Paved, grass or leveled gravel is best as root systems can cause you to trip. Avoid trails near creeks that are “natural” surface, as they are known to have large rocks. Additionally, any rocks or steps that cause your knees going above your hip line will cause pain during recovery and should be avoided. The trail I hiked at Seven Islands State Park is highly recommended for recovery – Park 1: Seven Islands State Birding Park
4. Bring Your New Baby!
   • Feed, Burp, Poop, Change, Nap – Repeat. That is the routine the first few weeks and doing this each and every day/night turns you into a zombie. I made sure Miles and I got outside at least once each day during maternity leave. I carried him in my Tula Carrier, with infant insert and hood, helped me bond with him during that time. Bring a changing pad to lay them down as the grass can cause some irritation. Pick a spot with a nice view to feed and put a light muslin blanket down and let them have tummy time outside. While I did not have this chair during this time, I highly recommend it for any hikes in-which you need to feed your baby.
5. Battle Baby Blues – the Fresh Air Does Wonders
   • The “baby blues” is a term used to describe the feelings of worry, unhappiness, and fatigue that many women experience after having a baby. Babies require a lot of care, so it’s normal for mothers to be worried about, or tired from, providing that care. Baby blues, which affects up to 80 percent of mothers, includes feelings that are somewhat mild, last a week or two, and go away on their own. Site: https://www.nimh.nih.gov/healt...
   • I found that getting outside asap and changing up our routine as much as possible each day helped battle the blues. Do not be scared to walk out that door. It is tempting to coop up inside as much as possible. Take a short walk and go grab lunch out on a patio. Fresh air seems to clear your mind and helps immensely.
   • Remember: Postpartum Depression creeps up on many women, do not be afraid to talk to your spouse, friends and especially your doctor if you cant seem to shake these blues after the few couple of weeks (3 weeks for me). Your doctor will help by monitoring and prescribing medication.