How To Prevent Mastitis During Postpartum Exercise – New Mums

Introduction

Returning to exercise after childbirth is an empowering step for postpartum recovery.

Strength training helps new mothers rebuild core stability, improve posture, and restore physical and mental well—being.

If you’re breastfeeding, mindful movement and modifications during exercise will help you support your body and reduce the risk of complications like mastitis.

You can exercise safely with simple precautions while keeping your body in harmony.

But if you’re breastfeeding, it’s essential to move with care, honouring your body’s needs to prevent complications like mastitis.

Mastitis, a painful inflammation of breast tissue, often results from milk stasis, which occurs when milk remains in the breast for too long.

This can lead to clogged ducts, swelling, and infection.

Certain workout habits—like wearing tight sports bras, skipping feedings, or adding pressure to the breasts—can increase the risk.

But with the right approach, you can enjoy the benefits of strength training as a new mother while preventing mastitis.

How to Prevent Mastitis During Postpartum Exercise

1. Choose the Right Sports Bra

• • Select a bra that provides support without excessive compression to prevent blocked milk ducts.

• • Choose moisture-wicking, breathable fabrics to reduce irritation and excessive sweating, which can contribute to bacterial infections.

• • Avoid underwire bras during exercise, as they can press against milk ducts and lead to clogged ducts.

• • Ensure the bra is the correct size and not too tight, as improper fit can restrict milk flow.

2. Breastfeed or Pump Before Exercise

• • A light, empty breast is more comfortable for movement and less likely to experience milk stasis.

• • Engorgement during exercise can increase breast tenderness and restrict milk flow, so prioritise emptying before moving.

• • Plan workouts around your baby’s feeding times to maintain a smooth flow.

• • If your baby is not ready to feed, consider pumping or hand-expressing to relieve fullness before starting your workout.

3. Modify Exercises to Avoid Breast Pressure

Specific movements can restrict milk flow and contribute to blockages. Adjust exercises that may compress your chest, such as:

• • Lying face-down

• • Heavy chest-focused exercises

  • Tight straps or equipment that press into your breast area

Swap these for incline positions, lighter resistance, or alternative movements that ease direct breast pressure.

4. Stay Hydrated and Nourished

• • Breastfeeding and exercise both demand extra hydration. Try drinking at least 2-3 litres of water every day.

• • Electrolytes matter! Add coconut water or electrolyte-rich drinks to replenish minerals lost through sweat.

• • Incorporate lean proteins, healthy fats, and whole foods into your diet to support milk supply and muscle recovery.

5. Avoid Overtraining—Balance is Key

• • Your body is still healing. Listen to it. Excessive physical stress without adequate recovery can affect your immune system, making you more susceptible to infections like mastitis.

• • Incorporate rest days and focus on gentle movements like stretching or yoga to allow for recovery.

• • Strength isn’t just about pushing harder or heavier—it’s also about knowing when to step back and nurture your body.

6. Recognize Symptoms Early and Act Quickly

• • Mastitis can develop quickly, so pay attention to early signs:

• • Breast tenderness, swelling, or warmth

• • Red streaks on the skin

• • Flu-like symptoms (fever, chills, body aches)

If symptoms arise:

• • Apply warm compresses and massage the area gently.

• • Seek guidance from a Health Professional for personalised support.

Backed by Science: Why These Strategies Work

Exercise doesn’t have to interfere with breastfeeding.

Research shows it can enhance postpartum recovery and mental well-being when done mindfully.

• • Moderate postpartum exercise does not negatively impact milk supply (Dewey et al., 1994, New England Journal of Medicine).

• • Studies show that maintaining a consistent breastfeeding routine and staying physically active can reduce the risk of clogged ducts and mastitis (Mitoulas et al., 2002, Journal of Human Lactation).

• • Hydration directly influences milk production and helps prevent mastitis (Davenport et al., 2019, Sports Medicine).

Your postpartum fitness journey isn’t just about rebuilding strength—it’s about honouring your body, embracing self-care, and moving well. 

With mindful precautions, choosing the right gear, staying hydrated, avoiding breast pressure, and good recovery, you can safely regain strength while preventing mastitis.

Every mother’s recovery is unique, so trust your body, go at your own pace, and celebrate every effort.

You are strong, and you are capable.

You deserve to support your well-being without having to compromise on your breastfeeding journey.

Are you a new mom getting back into fitness? 

We’d love to hear about your experiences. Reach out to us if you need any assistance, and let’s support each other on this journey!