By Amanda Fisher, Owner of Empower Your Pelvis, a Pelvic Floor Physical Therapy Clinic in Kansas City

As a pelvic floor physical therapist and a mom who has undergone three C-sections to deliver my boys, I’ve gained valuable insights into how to heal both my own body and those of my patients after a C-section. Here are some of the best strategies to reduce inflammation and promote healing after your surgery.

Plan for a C-Section

For those of you expecting, it’s important to have a plan in place "just in case" you end up needing a C-section. Although about 30% of childbirths result in a C-section, many of my patients hadn’t considered what they’d want if this situation arose. Take some time to think about it—how would you like your experience to unfold? For example, do you prefer a clear drape so you can see your baby being delivered, even though the view might be limited due to your bump? Or would you rather have a traditional drape to avoid seeing anything?

R.I.C.E. Method

Just like we use the R.I.C.E. (Rest, Ice, Compression, Elevation) method after an injury, we can apply these principles to healing after a C-section as well. Here’s how:

• Rest: Allow your body the time it needs to heal by prioritizing rest and sleep.

• Ice: Apply ice to your incision to help decrease inflammation and manage pain.

• Compression: Consider wearing postpartum leggings or biker shorts, such as those from Bao Bei Body (use code empoweryourpelvis for a discount). Compression garments can help support your healing tissues and reduce swelling by gently lifting the area around your incision.

• Elevation: While elevation in the traditional sense may not be as applicable, the compression from these garments can mimic the benefits by supporting and elevating the tissues.

Eat Healthier Options

What you eat plays a significant role in your healing process. Focus on consuming more fruits, vegetables, and protein-rich foods, which are essential for tissue repair. If possible, incorporate fish into your diet, as it’s a great source of protein and has anti-inflammatory properties.

I aimed for 20-30 grams of protein per meal, with a daily goal of around 120 grams. I found that when I stuck to this regimen and avoided sugar and refined carbs (like bread, sweets, and pasta), I felt less bloated and noticed reduced swelling around my incision.

By incorporating these strategies into your recovery plan, you can help decrease inflammation and promote faster healing after a C-section. Remember, every small effort counts towards feeling better and getting back to your normal routine more quickly.

Get Professional Help

Facing a C-section can be daunting, but knowing what to expect can ease your anxiety. If you're looking for "pelvic floor therapy near me," consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

Join the 4-Week C-Section Program

Ready to take charge of your recovery? Join our 4-Week C-Section Video Program for comprehensive support and solutions tailored to your needs.

Wishing you a smooth recovery,

Amanda Fisher
Owner, Empower Your Pelvis