Maximising Post-Workout Recovery: Pregnancy Edition

We all know the feeling a day or so after a solid prenatal-friendly workout - whether it’s some light strength training, a good walk, or a pregnancy-safe Pilates session - when your body starts to speak up. The glutes might be letting you know they worked a bit, your hips feel a tad tighter, and suddenly tying your shoes feels like a mission (not just because of your bump). The struggle is real.

Even if you’re not overly sore (which, by the way, is not always a sign of a good workout anyway), it’s totally normal to feel a little more fatigued between sessions - especially during pregnancy, if you’re not giving your body enough time and care to recover properly.

What Does Insufficient Recovery Look Like in Pregnancy?

The signs of poor recovery include ongoing fatigue, irritability, soreness that doesn’t ease, poor sleep, and just a general sense of feeling rundown. For pregnant women, these symptoms can be even more noticeable, since your body is already working overtime to grow a tiny human.

If these signs sound familiar, it’s a good idea to scale back a little, prioritise rest, and give your body the space to recover. You’ll be amazed how much more energy and strength you have in future sessions when you honour what your body’s asking for.

How to Recover Wisely While Pregnant

There are loads of strategies that can help reduce muscle soreness and support your recovery, but not all of them are ideal during pregnancy. Some common methods that involve high heat, cold extremes, or lying flat on your back for extended periods may not be appropriate. Below, we’ve included recovery tips that are pregnancy-friendly and still super effective.

After Your Session

These recovery tools can be used right after a workout and are safe during pregnancy:

Gentle Movement: Keep it light and low-intensity. Think a slow walk, some deep breathing and stretching, or pregnancy-safe yoga. Movement increases blood flow, helps prevent stiffness, and can reduce swelling in your feet and legs (hello, third trimester!).
Massage (Pregnancy-Safe Only): Prenatal massage, performed by a trained professional, can work wonders for tight hips, sore backs, and fatigued legs. Always check your massage therapist is trained in pregnancy massage and that the massage table accommodates your growing belly.
Stretching & Mobility Work: Stretching can ease muscle tension, reduce joint stiffness, and improve posture. We have a range of bump-friendly stretching classes in the MWU App. Head to the On-Demand section to find these.
Foam Rolling (With Modifications): Foam rolling is generally safe with some adjustments. Avoid lying directly on your stomach or back. Stick to rolling out the calves, glutes (side-lying), or upper back while upright against a wall.
Post-Workout Nutrition: Supporting your recovery with nourishing food is more important than ever during pregnancy. Focus on protein for muscle repair, carbs to replenish energy, and hydration to support blood volume and reduce fatigue.

Hydration & Nutrition for Pregnant Mamas

During pregnancy, hydration is even more important—your body is working harder, your blood volume is increasing, and staying hydrated helps with everything from digestion to temperature regulation.

Hydration: Aim for consistent fluid intake throughout the day by making sure you're drinking enough water, especially after a session or if you’ve been active in warm weather.
Protein & Carbs: A balanced intake of protein and healthy carbs around your workouts can support muscle repair and steady energy levels.

If nausea, food aversions, or fatigue make it hard to eat after exercise, aim for small, easy-to-digest options — something like a smoothie, a banana with nut butter, or crackers with cheese can still go a long way.

Recovery in the Hours After Training

There are a few more advanced recovery strategies that might be talked about online—but many are not recommended during pregnancy. Here’s a quick breakdown:

Best avoided or used with professional advice:

Compression garments: These can be safe in some cases (especially for managing swelling), but make sure they’re pregnancy-approved and not too tight around the belly.
Cold plunges, hot tubs, saunas, or contrast therapy: These are best skipped during pregnancy due to the risk of extreme temperature fluctuations, which can be unsafe for you and baby.
Cryotherapy: Not recommended in pregnancy.

Instead, lean into:

A warm (not hot) bath
Pregnancy-safe stretching routines
A good dose of rest and hydration

A Few Words on Sleep

Sleep becomes both more essential and often more elusive as pregnancy progresses. Still, it’s one of the most powerful tools in your recovery kit. While 8–9 hours of restful sleep is ideal, we know pregnancy sometimes has other plans (hello, 3am pee trips).

Your body is working overtime to support both you and your growing baby, and quality rest is essential to keep up with the demands of this incredible journey.

Tips to Improve Sleep While Pregnant:

Create a Comfortable Sleep Setup: Use pregnancy pillows to support your bump, hips, and back. Sleeping on your left side is often recommended as it promotes blood flow to your baby and helps reduce pressure on your organs.
Establish a Wind-Down Routine: A warm shower, herbal tea (make sure it's pregnancy-safe), light stretching or a calming meditation can signal to your body that it’s time to wind down.
Limit Fluids Before Bed: Staying hydrated is super important, but try to reduce your fluid intake in the hour or two before bedtime to minimise those overnight bathroom trips.

Sleep is a non-negotiable pillar of recovery—especially during pregnancy. It fuels your energy, calms your mind, and helps you show up feeling strong, stable, and grounded. If you’re finding it hard to get the sleep you need, know that you’re not alone. Small tweaks to your nighttime routine or sleep setup can make a big difference.

If you’re ever unsure or concerned about your sleep during pregnancy, always reach out to your healthcare provider for personalised advice.

In Summary

Pregnancy is not the time to push through soreness or fatigue. Your body is already doing one of the most demanding jobs out there - growing life!

Support it with smart recovery habits, honour how you're feeling each day, and remember that consistency and self-compassion are far more powerful than intensity or “pushing through.”

If you're ever unsure about what’s safe or need personalised advice, reach out to our team or consult with your healthcare provider.

We're here to help you stay strong, healthy, and supported - every step of the way.