Are Any Combat Sports Safe in Pregnancy?

When it comes to antenatal fitness, many expectant mothers are eager to continue exercising throughout their pregnancies to maintain health and well-being. While forms of exercise such as walking, yoga, swimming, and light strength training are often recommended, some expectant parents who have been involved in more intense sports, such as combat sports, may wonder whether it’s safe to continue practising these during pregnancy.

Combat sports, which include activities like boxing, martial arts, kickboxing, and wrestling, typically involve physical contact, high-intensity movements, and potentially dangerous scenarios where the body is subjected to forceful impacts. As such, the question arises: Are any combat sports safe in pregnancy? This article will explore the safety of participating in combat sports during pregnancy, taking into account the specific risks associated with these activities, as well as potential alternatives for antenatal fitness.

We will also discuss the importance of prenatal care and antenatal support when determining the safety of certain activities, including how antenatal yoga and other less contact-intensive sports can provide a healthier option for expectant mothers. By delving into medical advice and expert opinions, we aim to help women make informed decisions about physical activity during pregnancy.

Understanding the Risks of Combat Sports During Pregnancy

Before exploring whether any combat sports can be considered safe during pregnancy, it is important to first understand the potential risks that these sports pose. Pregnancy causes significant changes to the body, including hormonal shifts, physical expansion of the belly, and changes to the musculoskeletal system. These factors can make participating in high-contact sports more risky than usual.

1. Impact on the Abdomen

The primary concern for anyone considering combat sports during pregnancy is the risk of trauma to the abdomen. The physical contact in combat sports, such as punches, kicks, or grapples, poses a risk of injury to the uterus and the baby. During pregnancy, the body produces a hormone called relaxin, which helps loosen ligaments and soft tissues to allow for childbirth. This can affect balance and coordination, making the risk of falls or accidental hits even higher.

According to the American College of Obstetricians and Gynecologists (ACOG), any physical activity that carries the risk of falling or being hit in the abdomen should be avoided during pregnancy, especially during the second and third trimesters (ACOG, 2021). Activities such as boxing or judo, which involve direct contact with the body, can increase the risk of trauma.

2. Risk of Dehydration and Overheating

Combat sports are typically intense, requiring significant amounts of energy and endurance. During pregnancy, increased body temperature, dehydration, and exhaustion are concerns, as these can negatively affect both the mother and baby. Overheating, in particular, should be avoided, as it can increase the risk of neural tube defects or other pregnancy complications.

Excessive intensity and overexertion should be avoided, and expectant mothers should focus on staying hydrated and avoiding environments that may overheat them. Combat sports, which tend to require bursts of energy and high-intensity efforts, may not be the best fit for pregnant women in this context.

3. Hormonal and Musculoskeletal Changes

The hormonal changes associated with pregnancy can make women more prone to joint instability, and the musculoskeletal system is more vulnerable to injury. The extra weight gained during pregnancy, particularly in the abdominal area, can also affect posture and movement. Combat sports often require sharp movements, twists, or high-impact falls that could exacerbate these issues.

Pregnancy increases the risk of sprains, strains, or ligament injuries due to the body’s increased flexibility and shifting weight distribution. These injuries can be particularly concerning in sports like Brazilian Jiu-Jitsu, where joint locks or submissions could result in hyperextension.

4. Risk of Preterm Labour or Miscarriage

Some combat sports involve sudden impacts, such as in boxing, Muay Thai, or kickboxing. These kinds of impacts, particularly in the abdominal area, may potentially trigger contractions or even lead to preterm labour or miscarriage, especially in the early stages of pregnancy.

Although there is limited research directly linking combat sports to miscarriage or preterm labour, medical professionals often recommend avoiding activities with a high risk of trauma to minimise these risks. Antenatal checkups are critical for monitoring the health of both the mother and baby, particularly when considering high-risk activities.

Is Any Combat Sport Safe in Pregnancy?

Given the inherent risks associated with most combat sports, it is generally advised to avoid them during pregnancy. However, some sports may pose fewer risks than others, depending on the intensity of physical contact involved. In some cases, modifications to the activity can help reduce the likelihood of harm.

1. Non-Contact Martial Arts

While contact martial arts like boxing and kickboxing are generally not recommended during pregnancy, there are some martial arts that may pose fewer risks when practiced in a controlled, non-contact manner. For example, Brazilian Jiu-Jitsu (BJJ) and Taekwondo may be safer when practiced without sparring or physical contact with an opponent.

In these types of martial arts, movements can be practiced solo or in a way that avoids direct strikes. Many martial artists can continue with their training during pregnancy, provided they avoid high-contact drills and focus on flexibility, balance, and strength exercises.

2. Modified Boxing

For women who were actively involved in boxing prior to pregnancy, it might be possible to continue some aspects of training with modifications. Shadow boxing, bag work, and cardio boxing exercises that do not involve any physical contact may be safe, as long as the intensity is reduced and no heavy equipment is used.

3. Kickboxing with Modifications

Kickboxing, like boxing, is typically a contact sport that involves high-impact movements. However, if a woman has been practising kickboxing and has an established fitness level, it may be possible to engage in low-impact versions of the exercise. This might include focus pad drills, kicking with controlled force, and avoiding heavy sparring or contact.

4. Wrestling and Grappling

Grappling sports such as wrestling carry inherent risks due to their close physical contact, joint locks, and throws. However, if performed in a controlled environment with no competitive sparring or live wrestling, these sports may be safer for pregnant women, provided they avoid abdominal pressure and sudden impacts.

Safer Alternatives to Combat Sports for Antenatal Fitness

If you are used to combat sports and want to maintain an active pregnancy, there are plenty of alternative activities that offer physical benefits without the risks associated with contact sports.

1. Antenatal Yoga

One of the best alternatives to combat sports is antenatal yoga, which is specifically designed to improve flexibility, strength, and relaxation during pregnancy. Prenatal yoga can help relieve common pregnancy discomforts such as back pain and swelling, and also prepares the body for childbirth.

Practising yoga during pregnancy can enhance breathing, increase circulation, and help alleviate tension in areas such as the hips and lower back. Many pregnancy yoga classes offer modifications for different stages of pregnancy, making yoga a safe and beneficial activity for most expectant mothers.

2. Swimming

Swimming is another excellent alternative to combat sports for pregnant women. The water provides buoyancy, which reduces the risk of injury to joints while still offering a full-body workout. Swimming can help improve cardiovascular health, maintain strength and flexibility, and alleviate the weight-bearing discomfort that comes with pregnancy.

3. Walking and Light Hiking

Low-impact activities like walking and light hiking are safe and easy ways to stay fit during pregnancy. Walking is a great form of antenatal fitness that doesn’t put unnecessary strain on the body, and it can be done throughout all stages of pregnancy. Many women find walking to be a relaxing and stress-relieving activity that helps improve circulation and boost mood.

4. Antenatal Massage

Although not a sport, antenatal massage can be an excellent way to relieve tension and promote relaxation during pregnancy. It is particularly helpful for relieving aches and pains in the back, hips, and legs, which many women experience as their bodies change. Regular prenatal massage can complement an exercise routine by improving circulation, reducing swelling, and alleviating muscle tension.

Conclusion: Should You Continue Combat Sports in Pregnancy?

While the excitement of staying active and maintaining a fitness routine during pregnancy is understandable, the risks associated with combat sports make them an unwise choice for most expectant mothers. The potential for trauma to the abdomen, musculoskeletal injuries, dehydration, and the risk of preterm labour outweigh the benefits for many women.

If you are an avid participant in combat sports, it is crucial to consult with your healthcare provider before continuing these activities. Your doctor can help assess the specific risks based on your health, fitness level, and pregnancy progress. In the meantime, safer alternatives such as antenatal yoga, swimming, walking, and low-impact strength training can provide you with the physical activity you need to maintain health and prepare your body for childbirth.

By prioritising safety and making informed decisions, expectant mothers can continue to enjoy the benefits of staying active while ensuring their well-being and the health of their baby.