Can I Swim After a C-Section?

There are two primary types of obstetric deliveries: vaginal, in which the baby moves from the uterus, through the cervix, the vagina, and the vulva to be born into the outside world. The Cleveland Clinic reports that vaginal delivery is “the safest and most common type of childbirth,” accounting for about 68% of all births in the United States. Vaginal births generally have faster recovery periods and lower rates of infection.

The second is a Cesarean section, in which the baby is delivered via a surgical incision in the abdomen. Cesarean section deliveries, which are also called C-sections, are generally reserved for cases where there’s a medical reason that makes vaginal delivery less than ideal, such as when the baby is in the breech (backward) position, there’s a fibroid or other uterine obstruction, the fetus is in distress, the mother experiences excessive bleeding, and or any of several other complicating factors that may arise before labor or while attempting a vaginal delivery.

C-sections carry a higher risk of complications, such as infection, because they’re major surgical procedures. Loss of blood, blood clots, and injuries to the bowel, bladder, and other abdominal structures can also arise.

Healing from not only having been pregnant and delivering a child, but also the surgical incision means it usually takes longer to recover from a C-section. But C-sections can offer some benefits, including a possible lower risk of sexual dysfunction or incontinence post-delivery and less risk to the baby of becoming oxygen-deprived during delivery.

Swimming After a C-Section

No matter how you gave birth, the good news is you should be able to get back to swimming in short order. You just need to make sure you’ve gotten the all-clear from your health care provider first.

“The recommended waiting period before returning to swimming after childbirth varies depending on the type of delivery and individual healing process,” notes Rakhee Patel, a board-certified OBGYN with Pinewood Family Care Co. Direct Care network in New Jersey.

“After a vaginal delivery, many healthcare providers suggest waiting until postpartum bleeding has stopped and any tears or episiotomies (incisions in the vagina that are made during delivery to prevent tearing of vaginal tissue) have healed, which typically takes about four to six weeks,” she explains.

For those who had a C-section, the waiting period may be longer—often around six to eight weeks—to allow for healing of the surgical site, Patel says. Surgical incisions typically take about six weeks to thoroughly heal.

Another consideration is how long it takes the uterus and cervix to contract, says Michael Tahery, a board-certified obstetrician-gynecologist and urogynecologist with L.A. Women’s Health and Fitness, a private practice based in Southern California.

That contraction rate also varies from person to person but in most cases, it takes about three to four weeks, Tahery says. And it’s important to be patient and wait until that’s happened, because before the uterus and cervix have contracted, there is a higher risk of infection. “As far as swimming is concerned, because a person is submerged in water, that can potentially increase bacterial transfer into the endometrial cavity. So that’s a little bit of a concern,” he explains.  

All that means, if you’ve delivered vaginally and are healthy and your uterus has contracted (your OB/GYN will check this during a follow-up visit) “if they want to go swimming after four weeks, usually I’m OK with that,” Tahery says.

For folks who’ve had a C-section, they’ll need to wait a little longer, about six weeks or more, Tahery says, to ensure the incision is fully healed, too.

To speed up healing, Patel recommends:

• Maintaining a healthy diet
• Staying hydrated
• Getting adequate rest
• Following any physical therapy or gentle exercise routines your health care provider has prescribed

Still, she notes “it's important to avoid rushing the process and to allow the body to heal at its own pace.”

And when you are feeling ready, it’s still “crucial to get clearance from a health care provider before resuming swimming or any other physical activity postpartum,” Patel says.

How Long Until I’m Meet-Ready?

Once you’re back in the water and swimming regularly without complications, the sky’s the limit. And how quickly you bounce back into pre-baby shape is largely dependent on “how well you’ve maintained your muscles and how well you’ve been exercising all the way to the end of the pregnancy,” Tahery says.

For some people, that means a few weeks to a few months should be plenty of time, while for others, it may take significantly longer. Broadly speaking, “it takes about three to six months for the body to go back to baseline physiologically after delivery,” Tahery says. Building back from there will take as long as it takes.

Patel agrees that “the timeline for returning to pre-pregnancy fitness levels for competitive swimmers varies greatly and depends on individual factors such as the type of delivery, the presence of any complications, and the individual's overall health and fitness level before and during pregnancy.”

That said, she notes that it generally “can take several months to a year to regain pre-pregnancy athletic performance. After delivery, particularly a C-section, it's crucial to allow the body adequate time to heal before resuming physical activities.”

In addition, if you’re breastfeeding, that may alter your return to pre-baby shape, as your breasts will remain larger and heavier for as long as you’re making milk. Losing any additional weight gained during pregnancy can also impact your pace in the water, and it may take some time to adjust your stroke to accommodate those changes or to shed that weight.

In all cases, it’s important to “listen to your body,” Tahery says. Living with a newborn can make it difficult to resume all aspects of your previous lifestyle, and that’s how it should be! The key is to do what you can and ramp back up slowly to avoid injury and allow your body time to adapt to your training.

Having a baby is a big energy expenditure for any body, and being kind to yourself and supporting your amazing body after making a whole ‘nother human should be the first order of business.