#43 - Pain Rules for Athlete Moms: How to Train Smarter After Pregnancy and Postpartum

Are you an athlete mom navigating aches, pain, or the long-term impact of pregnancy and postpartum — and unsure how to train without making things worse? You’re not broken. You just need the right framework. In this episode of The Athlete Mom Project, I break down the Four Pain Rules — a science-backed system designed to help athlete moms train smarter, recover more effectively, and rebuild confidence in their bodies after pregnancy and postpartum. Rather than avoiding movement or pushing through pain blindly, this episode offers a clear way to understand what your body is communicating and how to respond without fear. You’ll learn: the four key words that redefine pain, irritation, and injury — and why they’re often misunderstood the four pain rules that help you decide when to push, when to scale back, and when to rest why pregnancy and postpartum are technically injuries — and how to train with respect for the body’s adaptations why postpartum is forever, and how to build lifelong resilience in your core, pelvic floor, and overall strength Whether you’re rebuilding after birth, managing knee or back pain, or chasing performance goals on the trail, in the gym, or on the mat, this episode will help you trust your body again — and train like the athlete mom you are. Pain isn’t a stop sign. It’s information. When you learn how to interpret it, you can keep moving forward with confidence. 🎙️ Subscribe to the podcast If this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack 👉 [Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]