During pregnancy, the problem of swelling and pain in the lower limbs is very common, which affects the mood of pregnant mothers. Today, I will share with you the relieving methods of pubic pain, leg cramps, heel and ankle discomfort.
Pubic pain
After pregnancy, the relaxation and lutein secreted in the body will relax the ligament, so that the pelvic telescopicity will become larger. In addition to giving the fetus more room for growth, it also helps to give birth, but sometimes these two hormones secrete too much.It will cause the ligament between the pelvis to be too relaxed, causing the pelvic arrangement to cause problems, which will cause excessive separation of the pubic bone and cause pubic pain.
The normal distance between the pregnant women is 4 to 5㎜, and it should also be below 9㎜ after the increase. As long as within this range, the pregnant mommy usually does not have symptoms.Within the range, once more than 9 内, it is an excessive separation of the pubic bone combination, which can cause severe pain.
way of improvement
It is usually more painful when sitting and turning over, or when your legs are opened. Therefore, it is recommended that pregnant moms avoid the movements of the legs. If it is very painful, it is recommended to rest in bed, and use the side lying on the side when sleeping, and on your legs on your legs.A pillow is placed in the middle to prevent the femoral joint overwhelmed when the side is lying on the side and cause pain again.You should also avoid one -footed force on standing, and you should use your feet average. In addition, you can also use the abdomen belt to slow down the excessive separation.
Leg cramp
There are three main reasons:
Lack of calcium, due to the increased demand for calcium in pregnant women, when calcium in the body is insufficient, there are many ways and standing for too long, it is easy to make the calf belly and leg muscles cramping;
Secondly, due to the increase in weight, the burden on the calf muscles worsen, which causes painful contraction of the calf belly and foot muscles to cause cramps.
Finally, the enlarged uterus affects blood circulation and can also cause calf cramps
way of improvement
When the calf cramps, try to stretch the cramps as much as possible, and press the feet to press down the direction of your body to make the calf tendons feel straightened. At this time, the tendon tension will be increased. When the tension increases to a certain degree,The nerves will transmit messages to the brain. In order to avoid tendon injuries, the brain will release messages to relax muscles, and the cramps will be lifted.In addition, the leg muscles of massage and hot -applying cramps can also reduce the symptoms of pain in cramps.
And usually massage the leg muscles to help blood and lymphatic circulation, and in order to avoid cramps in order to avoid poor blood circulation during sleep, it is recommended that pregnant moms raise their feet when they sleep to promote blood flow.
Feel high calcium food, such as dried fish, soy products, cheese, kelp, milk, etc. The calcium daily after the middle of pregnancy should be added to 1000mg. Generally, it is recommended to add calcium tablets in the middle of pregnancy, and the sun is appropriately exposed to the sun., To help vitamin D synthesis and help the absorption of calcium.
Heel pain
The impact of hormone can also make the ligaments of the feet relaxing, causing the feet to flatten (foot bowl) and over -rotation, so many pregnant women may have to wear shoes with larger size than before pregnancy. In addition, they continue to grow continuouslyThe uterus and fetus will increase weight, causing the damaged feet (especially the arch) to withstand greater pressure.
way of improvement
Try to avoid standing and walking for a long time. It is a good way to choose the right shoes and custom insoles. Actively supplementing calcium and composite vitamins and massage feet will help improve.
Ankle swelling
During pregnancy, the swelling of the feet and ankles is common, which is usually caused by the increased blood capacity (increased blood volume help helps to carry additional oxygen and nutrition). In addition, pregnancy hormones can also cause vascular changes, causing swellingEssence
way of improvement
Do not move for a long time. Wearing stretch socks can help reduce swelling and try to avoid eating foods containing a large amount of salt, because they will increase liquid retention.
