Antenatal and postnatal class: Prevent and relieve lower limb discomfort
Transcript
Title：Antenatal and postnatal class: Prevent and relieve lower limb discomfort
Narrator: Increase in progesterone during pregnancy causes dilation of blood vessels, thereby accumulating blood in the lower limbs.
Meanwhile, the growing foetus increases pressure on abdomen and affects circulation. This results in varicose veins, swelling in the lower limbs and leg cramp.
Weight gain and change in centre of gravity during pregnancy affect the way you walk. The leg muscles get tired easily.
The plantar fascia ligament is under additional strain leading to heel pain, foot pain and plantar fasciitis.
To prevent varicose veins and swelling of lower limbs, expectant mother should rest feet on a stool and avoid crossing the legs while sitting
If you have varicose veins or need to stand for a long period of time, you should consult healthcare professionals about wearing compression stockings.
Appropriate exercise help relieving the leg discomforts.
Physiotherapist: Here are exercises for varicose vein. The exercises can strengthen calf muscles and improve circulation in the lower limbs.
Narrator: Stand with hands holding on a chair. Then slowly raise up heels and stand on the toes. Hold for 5 seconds, then relax. Repeat 5 to 10 times as a set. Perform several sets a day.
You can perform the second exercise when sitting on a chair. Turn the foot upwards and downwards. Rotate the foot clockwise or anti-clockwise.
Leg cramps are very common during pregnancy. Stretching the calf muscles regularly or before going to bed can help expectant mother to reduce leg cramp
Physiotherapist: There are two exercises that can reduce leg cramp.
Narrator: Exercise 1: Stand in front of a wall with an arm distance or about 60 centimeters. Place your hands on the wall. Step your left foot forward. Bend your left knee slightly. keep your right leg straight. Hold for 10 seconds. Then relax. Repeat on the other leg. Repeat the whole set 3 times.
Exercise 2: Sit on a chair, and straighten left leg. Pull sole towards yourself with a towel. Hold for 10 seconds, then relax. Repeat on the other leg. Repeat the whole set 3 times.
If you have leg cramp while sitting, straighten your leg with toes pointing upwards. If you are standing, stretch the cramped leg by keeping it straightened.
Massage or apply a hot pad to the calf if leg cramp persists.
To prevent foot pain, choose comfortable shoes with enough space. There should be a good arch and ankle support. Shoes with wide heel and moderate height help to disperse the stress on the sole of the foot.
The film is produced with the information and support from the physiotherapy departments of Hospital Authority
Produced by Family Health Service, Department of Health