After having a baby, it’s completely natural to start thinking about when you might be able to return to the sports you love, including netball. However, every recovery journey is different and giving your body the time it needs to heal is essential. This guide will walk you through a gentle timeline of recovery and exercise after birth, helping you rebuild strength, confidence and fitness so that when the time comes to step back onto the court, you feel fully ready.
0-2 weeks
This time should be all about you and your baby. Returning to netball shouldn’t be a priority, focus instead on rest, recovery and settling into a routine with your newborn. If you feel comfortable and up to it, you can begin very gentle pelvic floor exercises but avoid pushing yourself and allow your body the time it needs to heal.
2-4 weeks
Around this stage you can begin introducing some gentle movement to help prepare your body for eventually returning to netball. Start with short walks and gradually increase the distance as you feel able. You can also add simple functional exercises at home such as squats, lunges and glute bridges, alongside continuing your pelvic floor exercises. There’s no need for a gym or studio; these can easily be done at home. At this point, stick to bodyweight movements and avoid adding extra resistance like dumbbells, your bodyweight is enough at this stage.
4-6 weeks
Once you feel comfortable with your basic strength exercises, you can begin adding other low-impact activities such as using an elliptical machine or an indoor cycling bike for light cardio. You may also expand your strength routine by introducing exercises like wall sits, supermans and planks. Only progress to these movements if you feel ready and confident, if you still feel more comfortable with the 2–4-week stage exercises, that’s completely fine. Recovery is different for everyone, so move forward at a pace that feels right for you.
6-8 weeks
If you’re beginning to feel stronger and more confident, this can be a good time to try a local mother and baby exercise class. These sessions are a great way to introduce regular weekly exercise while also meeting and socialising with other mums. Classes are usually led by a qualified pre and postnatal fitness instructor who will guide you through a workout designed to be safe and suitable for your stage of recovery. If classes aren’t for you, you can gradually build on your home workouts by adding resistance bands and light dumbbells, around 1–2kg is more than enough to start with.
Weeks 8-12
Once your wound has fully healed and vaginal discharge (lochia) has stopped, you can consider returning to swimming. Swimming is a low-impact form of exercise that helps burn calories, strengthen muscles and improve cardiovascular fitness, making it an excellent option for postnatal recovery. Start with around 20 minutes in the pool at a pace that feels comfortable for you and gradually build up the length of your swims as your strength and stamina improve.
Weeks 12+
This is the stage you can begin thinking about returning to netball. This doesn’t mean jump straight into the deep end and play a full match, instead, start by attending training sessions with your team, or if you only play socially, try playing for just one quarter and see how your body feels afterwards. If you don’t quite feel ready or notice any discomfort, give yourself a little more time before returning. If you feel good and experience no issues on court, you can come back the following week and gradually increase the amount you play.
Returning to netball after having a baby is not a race, and every mother’s recovery will look a little different. It’s important to listen to your body and progress at a pace that feels right for you, gradually building back strength, fitness and confidence over time. What matters most is returning to activity safely and sustainably rather than rushing back too soon. If you’re ever unsure about what your body is ready for, it’s always best to speak with your doctor or midwife who can guide you on when and how to safely return to exercise and sport. And when you’re ready to step back on court, your team will be there ready to welcome you back.
Ready to play netball with us? You can find your nearest league by typing in your city or postcode in our ‘find your nearest league’ search bar at the top of our website.