Pregnant legs

About Cramps, Varicose Veins and Oedema

‘Honey please come massage the back of my legs.’ Whether this request is honored or not, a pregnant woman does need some massaging by her man, not just to ease leg cramps but back pains, shoulder aches, all over! Leg cramps are common at night during the last three months of pregnancy.

Body changes during pregnancy can affect blood circulation especially in the legs. The muscles of the leg become incompetent in returning blood to the upper parts of the body for re-circulation. In the process the pregnant woman may develop leg cramps, oedema (swelling of the feet and legs) or varicose veins (bulging veins). Foot and leg exercises prevent these conditions by aiding blood circulation.

You will likely experience leg cramps more often after a physical workout or in hot weather. If the weather is hot, increase your salt and calcium intake to help avoid the onset of cramps. Potassium deficiency also plays a role; therefore eat more fruits, vegetables, fish and meat. Ripe bananas are an excellent source of potassium.

How does a cramp develop?

A cramp refers to a sudden and painful involuntary muscular contraction. Cramps may be triggered by excessive strain on the muscle, such as unusual exercise. They also result from deficiency of certain elements in the body fluids like sodium, potassium and calcium. Night cramps may result from local insufficiency of blood supply to the affected area, sometimes due to the elevation of the foot of the bed.

If the mother-to-be does not get enough dietary calcium to meet the needs of the fast growing baby then the calcium is mobilized from the mother’s body, especially bones and muscles, which may lead to calcium deficiency and trigger muscular spasm.

Varicose veins

‘Varicose’ simply means swollen or dilated (larger, wider or more open). Blood in a pregnant mother is more prone to clotting thus blocking the veins which become enlarged. This happens most often in the legs. Normally, there is a one-way valve in the veins that keeps the blood flowing efficiently against gravity towards the heart. When these valves do not function properly blood pools, pressure builds up, and veins become weakened, enlarged and twisted leading to varicose veins developing.

Varicose veins also develop when one has a faulty valve function in her veins that permits some back or cross-flow of blood in communicating veins. During early pregnancy the female sex hormone responsible for maintaining pregnancy ‘progesterone’ increases and results in the relaxation of muscles through a woman’s body. This weakens the walls of the veins and permits some abnormal blood flow.

Oedema

Oedema is a condition where an excess of watery fluid collects in the cavities or tissues of the body. It may result from either excess fluid formation by the body or failure of fluid to be absorbed or disposed off by the body. It may first be noted by excessive weight gain. With certain abnormalities, fluid leaks from the blood vessels to the space outside the cells. The pregnant uterus exerts pressure on the blood vessels of the legs thus encouraging this leaking even without any other abnormality. The pooling of the fluid in the legs is worsened by gravity hence sitting or standing for long increases the swelling while elevating the legs decreases it.

Foot and leg exercises

As part of the exercise regime that you will be doing during pregnancy, foot and leg exercises are very essential. During your pregnancy your legs are your foundation and support your belly, baby and back. As pregnancy progresses and your abdominal muscles are stretched to their limit, strong legs become essential in keeping your balance.

Foot and leg exercises are cheap to do as you do not need any extra equipment or a lot of space. Instructions are also simple and easy to follow, for example:

• Sit or half lie, on a soft floor, with your legs supported against a surface
• Alternately bend and stretch your ankles 12 times
• Circle both feet at the ankle 20 times in each direction.

Do such exercises regularly as the last thing at night, several times during the day and before getting up from a restful break. When sitting down avoid crossing your legs at the knee, ankle or hip. This impedes blood circulation in the legs and makes oedema, varicose veins and leg cramps worse.

If you have varicose veins or oedema your doctor may recommend you wear support tights to improve circulation.

Tips on handling oedema, leg cramps and varicose veins

• Avoid standing or sitting for long periods
• Do not sit or lie with the legs crossed
• When exercising, avoid crossing the legs at the knee
• Use support tights if recommended by the doctor
• Avoid shoes with high heels. Flat shoes are more comfortable during pregnancy
• Sit with the feet elevated and heels higher than hips if you have oedema
• Remember that you can do foot and leg exercises wherever you are so do not hesitate to, if you get the chance.

Tips on toning the legs and buttocks

Fast or slow-paced walking gives you a good cardiovascular workout and tones your legs. Start slowly then gradually increase your pace with time for example, walk for 10 minutes when you are starting and gradually increase to 30 minutes. Avoid overexertion and overheating. You can tell you are over-exerting if you pant unusually or feel sharp pains in your legs or chest.

Lie on your side with one leg on top of the other. Lift your top leg holding your foot at a ninety degrees angle to the leg. The focus here is to use your hip and outer thigh muscles. Hold this position for five seconds then slowly lower your leg. Repeat ten times. Turn carefully and work the other leg.

Stand with one foot about twelve inches in front of the other. Hold your hands by your sides. Slowly lower your body by bending both knees, keeping your front knee directly above your front ankle and foot, and your arms by your side. Slowly raise your body to a standing position. Repeat five times. Switch placement of feet and do five repetitions. Hold hand weights to increase muscle resistance. Start with one set of five repeats and gradually increase to ten sets

Important note

• Drink water before, during and after your walk
• Avoid jerking movements when doing the exercises be regular in your moves and do not make sudden turns
• Move slowly and increase your pace gradually
• Breathing and focusing on muscle use will discipline you for the birth of your child.

If despite preventative measures you are still getting cramps during the night, pull your toes up toward your ankles or rub the ailing muscle. Before you go to sleep, ask your partner to massage your feet, ankles and lower legs. During the day, you can perform foot and leg exercises. The occasional cramp is not a serious problem. However, if you’re getting frequent cramps it is advisable to consult your doctor.

END: PG 2/37-38