Before you embark on the journey of parenthood, you are inundated with well-meaning warnings. Phrases like “you’ll be tired” and “you’ll be busy” are common, but there’s one critical warning that seems to be overlooked: you may get injured. Every parent has a story of orthopedic misfortune—whether it’s tweaking a back while carrying toddlers, breaking a foot during a midnight dash to comfort a crying child, or straining hands from incessantly scrubbing baby bottles. This topic is particularly salient for new mothers, who face unique vulnerabilities due to the physical toll of pregnancy and the caregiving responsibilities that often fall on their shoulders, including breastfeeding.
Even seemingly minor aches can evolve into chronic issues, mainly because new parents frequently neglect rehabilitation and recovery, compounded by exhaustion and stress. Kola Jegede, a spinal surgeon at New York University, emphasizes the need for prompt treatment for injuries and advocates for “prehab”—training focused on core muscles before a child arrives. “This is a sport that you have to be prepared for,” states Jegede, highlighting the importance of physical readiness in parenting.
As a parent, I can attest to the joys of raising my two children, but I do not enjoy the physical toll it often takes on my body. This summer, while on paternity leave, I found myself grappling with a series of injuries that led me to frequent visits to the orthopedist. Surprisingly, I discovered a lack of media attention and data on this prevalent issue. Despite medical-billing codes that capture an array of injuries—even those as bizarre as being struck by a turtle—there is no code for being “struck by a toddler” or for injuries arising from childcare, leaving health experts perplexed about how to track this significant concern.
Jordan Miller, a physical therapist at Athletico, points out that parents are an overlooked demographic because “everybody has kids.” This shared experience often makes it hard to recognize the extent of parenting-related injuries.
In theory, parenting could serve as an excellent workout, as a child’s weight and activity levels grow over time. A six-pound newborn evolves into a twelve-pound infant and eventually a twenty-four-pound toddler. While pushing a stroller may seem straightforward, the reality involves parents being treated like human jungle gyms—yanked on, jumped on, and twisted in awkward positions, leading to a slew of injuries concentrated in specific areas.
Common injuries reported by parents include problems with the back, neck, shoulders, and wrists. Cody Mansfield, a physical therapist at Ohio State University, notes that these injuries are prevalent among parents of young children. As parents today spend more time with their children than those in previous generations, the frequency of interactions—and thus the risk of injury—has significantly increased. Furthermore, societal pressures and reduced community support can leave moms and dads feeling worn down and more susceptible to injuries.
First-time parents are also older now, with the average age of a first-time mother nearing thirty compared to twenty-one in 1970, according to data from the Centers for Disease Control and Prevention. This age factor can contribute to increased orthopedic issues, as older parents may face more aches and pains. Miller elaborates, “Just like athletes, older parents have a higher risk of injury.”
Moreover, certain parental injuries have identifiable clinical causes. For instance, diastasis recti—a common condition where abdominal muscles separate during pregnancy—can lead to long-term complications for new mothers, affecting their ability to lift their child safely and potentially causing issues like urinary incontinence. “These conditions can hinder a new parent’s ability to care for their child and themselves,” explains Miller.
No parent is truly immune from the potential for injury. During my research, I encountered stories of both famous athletes and everyday parents suffering injuries while caring for their children. One particularly amusing yet unfortunate tale involved a colleague who dislocated her pinky toe during an indoor snowball fight with her child, leading to a series of mishaps that required medical attention.
While injuries are a small price to pay for the joy of parenting, there are effective strategies to mitigate them. Here are some expert-recommended tips for new parents:
Build Core Strength: Engage in exercises like weight training, yoga, Pilates, swimming, and biking to strengthen crucial muscle groups.Focus on Proper Form: Pay attention to lifting techniques to prevent repetitive strain injuries. Resources like instructional videos can be invaluable.Avoid Unnecessary Bending: Sit next to your child’s stroller instead of bending over from a standing position when strapping them in.Minimalist Bag Check: Adopt a minimalist approach to packing to reduce the weight you carry.Slow Down: Rushing often leads to accidents. It’s better to make multiple trips than to risk injury.Clear Paths: Spend time each evening tidying up to prevent dangerous missteps in the dark.Break Up Workouts: Instead of lengthy gym sessions, opt for shorter home workouts or combine social outings with physical activity.Prioritize Your Health: If you’re experiencing pain, seek medical attention promptly to prevent further complications.In conclusion, while the journey of parenthood is filled with joy, it also comes with its unique set of physical challenges. By focusing on prevention and rehabilitation, new parents can better equip themselves to handle the demands of raising children, ultimately leading to a healthier and more enjoyable parenting experience.
