Considerations for Climbers During The Two Week Wait

So you're a climber...and you're trying to conceive (TTC).

You've made it to this page, which means you're looking for information on climbing while TTC or during pregnancy...which is exactly what this blog is all about.

Glad you're here, let's dive in...

First Things First...

As we go through information, studies, research, experience from other climbers, etc - I have one rule - take what serves you and leave the rest.  Just because I cite a study, or reference an article, does not mean that it is 'the end all be all' of information.  Approach this information with curiosity. 

You may find some of the information relevant for you, while other parts you may find are not relevant for you.

Again, take what serves you and leave the rest. 

What Is The Two Week Wait...

If you're a bit newer on your trying to conceive journey, you may not have heard of the Two Week Wait (TWW).  The two week wait is a commonly used phrase to describe the time between ovulation and your next expected period.   It's termed the TWW as this is the time when you're essentially waiting to see if you got pregnant or not....and it can absolutely feel like the longest two weeks ever!

You can generally expect to take a pregnancy test 10-14 days past ovulation; a positive test can be detected earlier in your cycle but is most reliable on the day of your expected period or the first day after your missed period. 

So, once you know that you've 'tried' during ovulation, and you're in the two week wait, are there any precautions that you should take when it comes to climbing?  Is it okay to just continue like normal?  Would falling impact your chances of getting pregnant?  What about longer routes, all out efforts?

What You Need To Know...

After fertilization, the process of implantation takes around 8-10 days (1). During this time, the fertilized egg moves down the fallopian tube, towards the uterus, which will become its new home during pregnancy. 

There is a small amount of evidence that suggests high intensity exercise during days 6-9 after ovulation, or around the time of implantation, may increase the risk of miscarriage (2). 

The study defined high intensity as high physical strain, equivalent to 'an exhausting tennis-match, long distance running, and frequent lifting of heavy loads.'  When we think of this from a climbing perspective, perhaps the equivalent might be multiple, grueling attempts on a limit level project, all out efforts for prolonged periods of time on a boulder, and/or highly strenuous multi-pitch routes.

I do not believe that a casual gym session, running easy laps on well known routes at the crag, or doing boulders that are well below your limit would classify as 'high physical strain' - but keep in mind that these classifications are all subjective - and you are the one that determines what 'high physical strain' is for you. 

The study found the adjusted risk ratio (RR) for miscarriage was higher in women who reported higher than average physical strain on days 6–9 after the estimated date of ovulation (2). There was no increase risk for miscarriage found when looking at weekly strain, which suggest that the intensity of the effort around the time of implantation, is what may have an impact on the risk for miscarriage. 

But What About Falling?   

The study did not look at different forms of impact, only strain - so please bear in mind that we are not addressing impact, we are only looking at strain.

If you are a climber that is not experiencing fertility issues, and generally healthy, there is no reason that you should not be able to continue climbing during the TWW (I will address falling during this time in a subsequent post).

The level of strain of your climbing is highly subjective to you - and also knowing that high strain does not mean that you WILL have a miscarriage - we have one study that showed increased risk (RR 2.5, 95% CI 1.3 to 4.6) (2); but this does not mean it is a certainty, or a given if you have a day of high stain physical activity around the time of implantation. 

But, if you are a climber that has been trying to conceive for some time, it may be worth dialing back the intensity a bit, especially around days 6-9 after ovulation.  Please keep in mind, this does not mean avoid movement and sit still, scared to move, on the couch. High physical strain was what showed a slight increased risk; not movement in general. 

In climbing context, this might simply means maybe don't try your hardest project to date or do your highest volume day ever during the time around implantation. 

It's All About Your Baseline 

Bear in mind that there is no climbing grade that we can use to classify 'high strain' as grades are very subjective to the climber.

A 7a+/5.12a may be considered a warm up for one climber and an extremely hard route for another.   A 6c/V5 boulder may represent a max level for one climber, and a very low key effort for another. 

Therefore, its nearly impossible for us to assign a 'grade guide' when it comes to intensity, or high physical strain, as it will all depend on the baseline of the climber. 

While we do have this one study that gives us data on possible risks of high physical strain around the time of implantation, please keep in mind that it is just that - one study.  There are many, many, many women who have performed at elite levels, continued to exercise at high intensity, during the two week wait and go on to have healthy, normal pregnancies. 

TL;DR:  

A prescription for climbing intensity during the two week wait should be considered on a case by case basis, according to the fitness and skill level of the climber.  There is some evidence that shows 'high physical strain' around the time of implantation (day 6-9 after ovulation) may be associated with a higher risk of miscarriage (2); but this is one study, and more research is needed before this is a blanket recommendation to back off intensity during the TWW for all climbers. 

As always, this is for informational purposes only and you should discuss any questions you have in regards to exercise and climbing during the two week wait with your healthcare provider. 

Always remember, you got this! 

Love and Muscles,

Joy 

References: 

1. Creinin MD, Schwartz JL, Guido RS, Pymar HC. Early pregnancy failure--current management concepts. Obstet Gynecol Surv. 2001 Feb;56(2):105-13. doi: 10.1097/00006254-200102000-00024. PMID: 11219590.

2. Hjollund, Niels Henrik I.; Jensen, Tina Kold; Bonde, Jens Peter E.; Henriksen, Tine Brink; Andersson, Anna-Maria; Kolstad, Henrik A.; Ernst, Erik; Giwercman, Aleksander; Skakkebæk, Niels Erik; Olsen, Jørn. Spontaneous Abortion and Physical Strain Around Implantation: A Follow-Up Study of First-Pregnancy Planners. Epidemiology 11(1):p 18-23, January 2000.