Should I avoid contact sports during pregnancy?

Yes — the NHS advises pregnant women to avoid contact sports throughout pregnancy. This guidance covers any sport or activity where there is a meaningful risk of being struck in the abdomen, falling due to physical contact, or experiencing a collision with another player or object.

This is not about being overprotective. The concern is specific and evidence-based: abdominal trauma during pregnancy can cause placental abruption — a serious complication in which the placenta separates from the uterine wall — which can jeopardise the oxygen and nutrient supply to the baby and, in serious cases, be life-threatening for both mother and baby.

Which sports are included

Contact sports to avoid during pregnancy include:

  • Football (soccer) — even recreational five-a-side carries a risk of collision, flying balls, and falls
  • Rugby — tackles and physical collisions make this a clear avoid
  • Basketball — physical contact under the basket, charging, and falls
  • Netball — less contact than basketball but jumping and physical play carry risk
  • Hockey (field and ice) — stick, ball, and body contact; ice hockey adds the significant fall risk of ice
  • Martial arts — sparring, throws, and ground work all carry abdominal risk
  • Boxing — body shots are a direct and obvious risk
  • Wrestling and judo — throws and ground positions carry abdominal trauma risk
  • American football — direct contact sport; should not be played in pregnancy
  • Roller derby and roller sports — high fall risk combined with physical contact

Why even ‘mild’ contact matters

In everyday life, the uterus is well protected within the pelvic cavity and is surrounded by amniotic fluid, which acts as a shock absorber. This protection is substantial — casual bumps and minor accidents are generally not a cause for concern. However, the accelerations and forces involved in competitive and recreational sport can exceed what this natural protection can absorb safely.

Even unintentional contact — an accidental elbow, a ball hit at pace, a collision in a scramble for the ball — can deliver significant force to the abdomen. The risk is not from falling pregnant; it is from the specific forces involved in sport.

Additionally, during pregnancy the ligaments of the pelvis loosen (due to the hormone relaxin), balance shifts as the bump grows, and reaction times can be slightly slower. All of these factors make a fall that would have been easily managed before pregnancy more likely and potentially more consequential.

What to do instead

Being active during pregnancy is beneficial and encouraged. There is no need to stop exercising — simply choose activities that do not involve contact or fall risk:

  • Swimming — excellent cardiovascular exercise with no contact, no falls, and full body weight support
  • Walking — accessible, safe, and beneficial throughout all three trimesters
  • Yoga and Pilates — particularly good for flexibility, pelvic floor strength, and relaxation
  • Cycling (stationary) — effective cardiovascular exercise with no fall risk
  • Strength training — safe with appropriate modifications

Staying connected to your sport

Many women want to stay involved with their team and sport community during pregnancy even if they cannot play. This is entirely possible:

  • Watching, coaching, or supporting teammates keeps you connected
  • Referee or administrative roles keep you active in the sport without physical risk
  • Some sports have non-contact training sessions or skill drills that do not involve competitive play — check with your coach or club about what participation might look like

If you have had an abdominal impact

If you experience any significant abdominal impact during pregnancy — from any source, not only sport — contact your midwife promptly. Symptoms that require immediate contact include:

  • Abdominal pain or tenderness
  • Vaginal bleeding
  • Reduced or absent fetal movement
  • Fluid leakage
  • Uterine contractions or cramping following an impact

If you cannot reach your midwife, attend your nearest maternity assessment unit or A&E.