How Long Can You Play Soccer While Pregnant? Get Facts Here

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Do you have a little bundle of joy on the way, and you are curious about how long you may continue to play soccer while you are pregnant? You’re not alone. Many active moms-to-be face the same question. Whether you’re an amateur enthusiast or a seasoned player, understanding the balance between staying active and ensuring your baby’s safety is crucial. Let’s dive into the facts and guidelines you need to make an informed decision.

can you play soccer while pregnant

Benefits of Play Soccer While Pregnant

Physical Benefits

Playing soccer can be a fantastic way to maintain your fitness during pregnancy. It supports the maintenance of flexibility, strength, and cardiovascular health. Frequent exercise can also lessen the chance of gestational diabetes, control weight gain, and improve pregnancy-related discomforts, including back pain.

Mental Health Benefits

Beyond the physical perks, staying active through soccer can boost your mood, reduce stress, and combat pregnancy-related anxiety. Playing an activity you enjoy can be an excellent way to maintain friendships and get much-needed “me time.”

Risks of Play Soccer While Pregnant

While playing soccer while pregnant has apparent advantages, there are also some hazards. The physical nature of the sport increases the likelihood of falls, collisions, and abdominal trauma, which can be dangerous for both you and your baby. It’s essential to weigh and mitigate these risks, such as modifying your play and avoiding high-contact situations.

Consulting with Your Healthcare Provider

Importance of Medical Advice

Before lacing up your cleats, it’s essential to consult with your healthcare provider. They can offer tailored guidance depending on your health history, degree of fitness, and the course of your pregnancy.

What to Discuss with Your Doctor

Be sure to discuss any complications or concerns, your current exercise routine, and any symptoms you might be experiencing. This conversation will help you and your doctor determine the safest way to continue playing soccer.

General Guidelines for Exercising During Pregnancy

Recommended Exercise Duration and Intensity

Several experts have recommended that pregnant women engage in aerobic activity at a low intensity for a minimum of 150 minutes per week. However, the intensity and duration may need to be adjusted based on how your body responds to exercise as your pregnancy progresses.

Precautions to Consider

Always listen to your body. Steer clear of workouts that put you in danger of falls, crashes, or injuries to your abdomen. Stay hydrated, avoid overheating, and ensure you’re getting proper nutrition to support your baby.

First Trimester Considerations

Physical Changes

Your body experiences significant changes throughout the first trimester of pregnancy. You might experience fatigue, nausea, and hormonal shifts, impacting your energy levels and performance.

Exercise Recommendations

If you feel up to it, you can generally continue your regular soccer routine, but it’s crucial to be mindful of your body’s signals. Take breaks as needed and avoid overexertion.

Second Trimester Considerations

Adjustments Needed

The second trimester often brings a resurgence of energy, but it’s also when your belly grows more noticeably. You may need to adjust your playstyle to accommodate your changing center of gravity and balance.

Safety Tips

Focus on maintaining your fitness while avoiding high-impact moves. Opt for light drills and skill work over intense scrimmages. Ensure you’re playing on safe, well-maintained surfaces to reduce the risk of falls.

Third Trimester Considerations

Limitations and Precautions

Moving quickly or changing direction may be more challenging by the third trimester. Your joints are also more prone to injury due to increased relaxin hormone levels.

Suitable Exercises

Consider shifting to low-impact activities like light jogging, walking, or swimming. If you still want to be involved in soccer, you could focus on coaching, strategy sessions, or non-physical aspects of the Game.

Signs to Stop Playing Soccer

Warning Signs to Watch For

It’s crucial to stop playing and consult your healthcare provider if you experience any of the following: dizziness, severe headaches, chest pain, uterine contractions, vaginal bleeding, or any significant decrease in fetal movements.

When to Seek Medical Attention

If symptoms persist or you’re unsure about your feelings, seek medical advice promptly. It’s better to err on caution to ensure your safety and your baby’s health.

Modifying Your Soccer Routine

Tips for Adapting Your Play

Adapt your soccer routine to match your comfort level. It would help if you reduced the intensity or frequency of your sessions. Light practice drills, passing, and ball control exercises can keep you active without overexertion.

Safe Alternatives to High-Intensity Play

If competitive play feels too risky, consider engaging in other forms of exercise like prenatal yoga, Pilates, or swimming. These activities can help you maintain fitness without the risks associated with contact sports.

Safety Tips for Play Soccer While Pregnant

Proper Warm-Up and Cool-Down

Always warm up gently first to prepare your joints and muscles for action. Similarly, end with a cool-down to gradually bring your heart rate down and stretch any tight muscles.

Hydration and Nutrition

Staying hydrated is vital, especially during pregnancy. Drink plenty of water before, during, and after playing. Ensure you eat a nutrient-rich diet to meet your increased energy requirements.

Impact on Baby

Understanding the Risks

While moderate exercise is generally safe, high-impact activities like soccer can pose risks if not managed properly. Always prioritize your baby’s well-being by avoiding rough play and contact that could result in falls or abdominal injury.

Benefits for the Baby

Moderate exercise can improve fetal health, potentially leading to a healthier birth weight and better overall development. You can feel happier and have more energy by being active, which will benefit your unborn child.

Post-Pregnancy Soccer

Getting Back into the Game

After your baby is born, you might be eager to return to soccer. It’s essential to give your body time to heal. Start with gentle activities and gradually increase intensity based on your comfort and doctor’s advice.

Recovery Tips

Prioritize strengthening your pelvic floor muscles and core strength before returning to high-impact exercises. Preventing damage and overexertion by paying attention to your body and taking breaks is essential.

Common Myths about Play Soccer While Pregnant

Debunking Popular Misconceptions

Many myths surround exercising during pregnancy. One common misconception is that all physical activity is harmful to the baby. In reality, staying active with proper precautions benefits both mother and child.

Inspirational Stories

Real-Life Examples of Pregnant Athletes

Many professional athletes have continued their training regimens while pregnant. For example, Serena Williams won the Australian Open while expecting. These stories can inspire you to stay active and maintain your fitness safely.

Motivation to Stay Active

Remember, every pregnancy is unique. Take inspiration from others, but always prioritize your health and safety. Staying active is about feeling good and doing what’s best for you and your baby.


A fantastic way to stay in shape and enjoy your favorite sport while pregnant is to play soccer, which is an excellent game. However, it’s crucial to balance activity with safety. Always consult your healthcare provider, listen to your body, and make necessary adjustments to your routine. With the right approach, you can continue to enjoy soccer while ensuring your and your baby’s well-being.


Is it safe to play soccer during all trimesters of pregnancy?

Playing soccer in the first and second trimesters with proper precautions is generally safe. In the third trimester, switching to lower-impact activities is best due to balance and mobility changes.

Can playing soccer during pregnancy harm my baby?

Moderate exercise, including soccer, is typically safe during pregnancy. On the other hand, to minimize possible injury, high-impact activities and collision or fall hazards should be avoided.

What should I do if I feel unwell while playing soccer?

To protect your safety and your infant’s health, stop playing immediately and see your doctor if you feel lightheaded, in pain, or notice any strange symptoms.

How can I modify my soccer routine during pregnancy?

Focus on low-impact drills, ball control, and passing. Avoid intense scrimmages and high-contact play. Listen to your body and make adjustments as needed.

When can I return to playing soccer after giving birth?

Give your body time to heal postpartum. Exercise gently at first, then progressively increase the effort by your comfort level and your doctor’s advice. Prioritize rebuilding core and pelvic floor strength.

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