Practicing some exercises and healthy habits can help relieve leg pain during pregnancy. This symptom, which tends to worsen in the last trimester, is usually due to fluid retention and the circulatory difficulties of this stage.
It is described as a feeling of tension in the lower part of the body, often accompanied by cramps or tingling. It also produces inflammation, heaviness and other discomforts that can affect the ability to move.
Although the symptoms diminish with a little rest, in general, it is more advisable to do stretching and low impact physical activities. Do you suffer from this problem? In the next space, we share 5 good recommendations to control it.
Why does leg pain occur during pregnancy?
The body undergoes many changes throughout gestation; However, one of the parts that are most affected are the legs. Due to the changes in weight that occur as the month’s progress, the pressure on this area increases.
In addition, the growth of the baby is compressing some of the blood vessels that are directed to the legs, which detonates the tension. In fact, this can cause deformations or inflammation in the veins, causing that hated spider and varicose veins.
Another cause related to this condition is fluid retention. The latter interferes with the flow of blood and produces a marked swelling of the extremities. It also increases the recurrence of cramps and hinders muscle relaxation.
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Tips to relieve leg pain during pregnancy
Although the intensity of leg pain in pregnancy can vary in every woman, there are some general tips that help to minimize it. The ideal is to practice them from the beginning of pregnancy, even when there are no signs of pain or fatigue. Take note!
1. Do physical exercise
Physical exercise has many benefits for women in pregnancy. Although it must be adapted to your condition, your daily practice reduces leg pain and improves your physical condition. In turn, it helps regulate body weight and strengthens muscles.
Thanks to this, it increases the resistance of the pelvic floor and decreases the risk of premature births, cesarean sections, and tears. Of course, it keeps the circulation active and decreases the feeling of heaviness and tension on the legs. Some recommended are:
- Yoga postures for pregnant women
- Pilates exercises
- Stretching on mat
- Walk at a moderate pace
- Practice swimming
- Kegel exercises
2. Adopt a good diet
The idea of “eating for two” during pregnancy is a thing of the past. Instead of this, the adoption of a complete and balanced diet is recommended, with a caloric and nutritional contribution adapted to the needs of the mother.
In order to reduce pains in the legs, it is recommended to consume plenty of fruits, vegetables, and foods with healthy fats. Thanks to its vitamins, minerals and omega 3, the blood flows without difficulty and avoids the tension of the extremities.
3. Consume plenty of water
One of the best habits to relieve leg pain during pregnancy is the daily consumption of water and healthy fluids. Although many ignore it, this type of drinks combats inflammation and reactivates circulation.
In addition, it is key to optimal digestive work, which reduces other discomforts such as constipation. The ideal is to ingest between 8 and 10 glasses of water a day, either by themselves or in fruit infusions, broths, etc.
4. Put your legs up
Fatigue in the legs can result from physical exertion and pressure caused by the weight of the pregnancy. To fight it naturally in a matter of minutes, it is enough to raise your legs on the sofa or on a small bench.
This simple gesture facilitates the return of blood to the heart and relaxes tense muscles. It is also important to correct the posture and avoid crossing the legs for a long time.
5. Apply a message
Relaxing massages are one of the best therapies to relieve leg pain during pregnancy. Not only eliminate the feeling of fatigue, but also stimulate the circulation and the lymphatic system to prevent fluid retention and prevent swelling.
It should be noted that they are a good therapeutic option to improve mental health, as they combat stress and help manage anxiety. They can be applied with a relaxing oil to obtain better results.
In summary, regular physical exercise and maintaining good nutrition are the keys to avoid leg pain in pregnancy. It is very important that each mother practices it from the first months, since this way she does not suffer so many difficulties in the last stage.
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