9 Tips to Preventing Diastasis Recti from Worsening During High-Impact Sports

Feb 24

Updated: Feb 26

Preventing Diastasis Recti from worsening during high-impact sports is key for maintaining core strength and stability while avoiding further injury.

Diastasis Recti is the separation of the abdominal muscles, often due to pregnancy, excessive strain, or other factors. High-impact sports can put additional pressure on the core, potentially worsening this condition if precautions are not taken.

Here are some strategies to help manage and prevent further damage:

1. Focus on Core Stability

Strengthen Transversus Abdominis (TVA): The TVA is the deep muscle layer of the abdomen and strengthening it can provide support to the Diastasis Recti. Exercises like pelvic tilts, modified planks, and leg lifts (with a focus on keeping the core engaged) will strengthen your core muscles and reduce your Diastasis Recti.
Crunches and Sit-ups: These exercises need to be introduced to strengthen YOUR core HOWEVER they can only be introduced when you have a good co-activation of your TVA and Pelvic Floor Muscles.

Your Physiotherapist will assess and educate you on these exercises.

Do Not attempt to do them without a good Physiotherapy assessment.

If these exercises are done incorrectly and cause an increase in intra-abdominal pressure, they may exacerbate the separation. Instead, choose exercises that engage the core without putting excessive strain on it.

2. Modify High-Impact Movements

Reduce High-Impact Movements: Exercises like jumping, running, or heavy lifting or some individuals, may increase pressure on the abdomen. Modify movements where possible (e.g., swapping out running for low-impact exercises like swimming or cycling, skipping) are good cardiovascular exercise options with minimal strain on the core.
Controlled Movements: Focus on performing movements with control. For example, instead of high jumps, practice-controlled squats, lunges, and step-ups that avoid rapid, jarring impact on the core.

3. Proper Breathing Technique

Diaphragmatic Breathing: Proper breathing is critical when engaging in high-impact activities. Breathe deeply into the diaphragm, rather than using shallow chest breathing. This helps to maintain intra-abdominal pressure in a way that supports the muscles of the core.
Engage the Core on Exertion: When YOUR core is strong enough and you progress to Higher impact or exertion sports, - when exerting effort (e.g. during lifting, jumping, or sprinting), make sure to engage the core muscles before initiating the movement. This can help prevent added intra-abdominal pressure contributing to your abdominal separation.

4. Modify Your Posture

Pelvic Positioning: Make sure your pelvis is in a neutral position when engaging in any physical activity. A tilted pelvis can create extra strain on the abdominal muscles and exacerbate your Diastasis Recti. Avoid excessive arching of the lower back.
Proper Alignment: Maintaining proper posture during all activities can help minimise the risk of worsening Diastasis Recti. Keep your chest lifted, shoulders back, and avoid hunching forward.

5. Use Supportive Gear

Abdominal Support: Some athletes find it helpful to use a supportive binder or compression garment that provides gentle pressure around the abdomen, offering additional support during high-impact sports.

6. Cross-Train with Low-Impact Activities

Incorporate Low-Impact Workouts: To minimise stress on the abdominal muscles, consider doing low-impact sports like swimming, cycling, yoga, or Pilates. These activities can help maintain cardiovascular fitness and overall strength, without exacerbating Diastasis Recti.

7. Consult a Women’s Health Physiotherapist

Working with a Women’s Health Physiotherapist who specialises in pelvic floor health or and Diastasis Recti will provide YOU with tailored exercises and recommendations to manage your condition. We will assess your movement patterns and help you build a safer training routine.

8. Monitor Progress

Track Symptoms: Pay attention to how your body feels during and after activity. If you experience pain, bulging, or discomfort in the abdominal area, this may be a sign that you're putting too much strain on the muscles. Reducing intensity or modifying the exercise might be necessary.

9. Gradual Progression

Gradual Increase in Intensity: When returning to high-impact sports or more strenuous workouts, do so gradually. Start with lower-intensity activities and gradually build up the intensity and duration as your core strength improves.

By following these strategies, we aim to support you with your continuation of high-impact sports while reducing the risk of worsening your Diastasis Recti. Maintaining core strength, using proper techniques, and prioritising safe, controlled movements, are essential to protect your abdominal muscles over time.

At PhysioMatters we use Real Time Ultrasound Imagery and proven clinical evidence-based knowledge to support every individual to return to and maintain their chosen sports.

Each of our Physiotherapists are passionate about sports – We are all trainer in Pilates and have a variety of sports we are passionate about. I horse ride, Claire is a Dancer and Xan a Rock Climber and Runner, we would be delighted to share our high level of knowledge and years of expertise in a variety and more of competitive and high-level sports with you.