Reduce Leg Fatigue, Varicose Veins and Restless Leg Syndrome during Pregnancy!

Do you stand up on your feet frequently during the day?

A Mum-to-be who just doesn't get the chance to sit down, sound familiar?!

If you are suffering with leg fatigue, muscle cramps, restless leg syndrome and varicose veins?
Wearing compression tights can actually help alleviate these frustrating pregnancy symptoms and it may be time to invest in a pair! 

It was during my second pregnancy that I started to notice my left calf muscle was sore. I wasn't exercising as much as I had been during my first pregnancy and I was on my feet ALL DAY.
I personal train clients 20-24 hours a week standing up around 90% of the time and this second pregnancy I had an 18 month old to look after who didn't sleep, like mother like daughter!
I don't know about you but second time around I couldn't just go home after work and put my feet up to relax and rest like I had managed first time!

 I was quite surprised at 20 weeks when I noticed veins which were very apparent and often sore in my left leg.  I was worried that they would be varicose veins and stick around forever!. They were uncomfortable and I certainly didn't want them to get any more painful. 

Varicose veins can increase with each pregnancy. It is not unusual for you to suffer with them in subsequent pregnancies even though you may not have had them during your first. Your veins are prone to this due to the pregnancy hormones relaxin and progesterone along with increased blood volume. 

Poor circulation is also a factor contributing to varicose veins and work and lifestyle changes in my second pregnancy decreased optimal blood circulation:

• During my first pregnancy I only ever did 2 hours of clients in a row, now I was doing 4 or more clients back to back.
• First Pregnancy I was exercising 1-2 times a day
• I lived in my compression tights as this is what triathletes did.
• I rested and put my feet up often.

I started wearing my compression tights again during the day and would wear lite compression tights in the evening and for a couple of hours at night.

The tights immediately stopped the soreness and if I wore them during the evening the veins would have disappeared by morning.
I also reduced the time on my feet by consciously sitting down more regularly when I was with my clients, making sure I had enough time to cool down properly after exercise and would stretch most evenings.
You also need to make sure that you are adequately hydrated to reduce these pregnancy symptoms.

I am sure that the compression clothing played a huge part in stopping the veins from becoming permanent varicose veins.

During my 3rd pregnancy the veins came back with a vengeance and looked much worse but again I managed to stop them aching and turning in to varicose veins by wearing the compression clothing, sitting down frequently and stretching during the evening. Stretching in the evening and light exercise can help reduce restless leg syndrome.

The veins in my legs had completely disappeared 2-3 weeks after giving birth.

Robyn at 32 weeks pregnant has worn compression tights every day, she has continued to work full time standing up all day and has only just stopped running. 

You can even wear whilst exercising: Robyn training with me at the gym 34 weeks

Compression tights help increase blood flow by improving venous return this can help prevent varicose veins, calf muscle cramps and reduce restless leg syndrome.

Compression clothing may also reduce fluid retention both pre and post pregnancy as studies have found that the fabric reduces muscle fatigue, swelling and muscle soreness.

Post birth they can also be worn to help recovery as they will help to reduce extra pregnancy fluid retention.

2XU are the market leaders in compression clothing and I would strongly recommend you invest in a pair during your pregnancy. Tights can be worn under clothing so are perfect for hairdressers or for women who work with small children and teachers.

If you are suffering with any of the above pregnancy symptoms then I would definitely recommend that you trial a pair of compression tights. You may have to go up just one size from your normal pre pregnancy size so that they last your entire pregnancy.

2XU Websites:
Auckland NZ http://www.2xu.co.nz/Stores/2XU-Performance-Centre-Newmarket
Global:http://www.2xu.com/landing/?r=/product-landing/2/Women 

Research on compression tights: http://www.smh.com.au/lifestyle/diet-and-fitness/compress-yourself-20121227-2bwwg.html

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

New Pregnancy Book Challenges the old Rules!

During Pregnancy we are bombarded with information telling us how we should, eat, drink, sleep and exercise to keep ourselves and our babies in the best possible health.

It can be extremely hard to work out what's right as with most topics one person says one thing and another can completely disagree.

Take for instance my profession Pre and Post Pregnancy Exercise.
I advise all women not to do Full push ups, crunches, frontal planks and pilates 100's after 15 weeks pregnant as it increases diastasis recti-abdominal muscle separation BUT there are still so many other professionals promoting these 'wreck your belly' type of exercises!

So when one woman Emily Oster has come out and stood up against many controversial issues surrounding pregnancy it is bound to create a stir especially when she suggests that drinking wine is ok! Her new book is called 'Expecting Better'!

There are many topics discussed in the book but a couple discussed below in the news piece are: sushi, alcohol and bedrest.

New Book Challenges No Drinking During Pregnancy 

Here is the latest news report, comment with your thoughts!

New Pregnancy Book: 'Expecting Better' 

Watch on Fox News

How to Push with an Epidural

Sounds simple enough doesn't it, pushing? What could possibly be hard about that? Well thats what I thought anyway!

The thing is we haven't EVER pushed out a baby before and if you have an epidural then theres a good chance that you won't feel a contraction telling you to push, never mind know and feel what to do!

My First Birth!
The first time I was in labour, my baby turned posterior after 5 hours so it took a little longer than expected, after 2 gas canisters and Pitocin about to be administered I was asking actually begging for an epidural!

Once the epidural took effect I could rest on the bed which is what I really needed as I had been on my feet for 24 hours up to this point. I could now relax and watch my baby's heart-rate on the monitor.

After the epidural I was surprised that I could feel and move my legs, I didn't  request a top up but my midwife gave it to me anyway. Soon after the second top up she checked to see if I had progressed and to determine baby's position. Hooray I was 10 cm and baby had turned anterior. Since then I have always questioned if the top up was necessary? 

On this assessment I would now have to wait for the effects of the epidural to wear off to enable me to push, I just wanted to get it over with!

I'm not sure how long I waited but I don't think it was long and I was encouraged to start pushing, this was when the real marathon phase started! 

First time Pusher!
I couldn't feel a thing, I had no idea when my uterus was contracting to be able to push and then when I did push nothing was happening! So after 2 3/4 hours an Obstetrician came in to check everything was ok?

She (the Ob) wasn't happy, adding to the epidural, was a full bladder which she emptied, you can't push a baby out with a full bladder. I couldn't feel the need to go but my midwife should have possibly checked me more frequently than she did?
I also know now that my Pelvic Floor Muscles (PFM) were too tight from too many pelvic squeezes/kegels and it was almost impossible for me to relax these muscles. I had a lot going against me, it was looking like an episiotomy, my worse fear!

Midwife to Obstetrician
Now the Obstetrician in charge changed a few things, first of all she said if I didn't get this baby out soon she would have to cut me, she got me to sit up, so I was now inclined with my knees bent and then she showed me. Yes thats right she put a mirror right where I could see everything, I nearly had a heart attack there and then! BUT it was amazing I had a visual. 

As this phase had taken some time, I could now feel the contractions slightly as the epidural had started to wear off with this, the threat of stitches and the mirror view it gave me the strength to continue, I had a chance! 

The main benefit of these changes was that I could now see for myself that I was making progress each time I pushed, I don't think I could have done it without this?
By sitting up and holding on to the back of my legs to help me push whilst watching everything gave me valuable feedback I would definitely recommend the above.

I didn't tear and our first daughter, Kate was born within 15 minutes of these changes.

How to Push:
We are often not taught how to push, even at many antenatal classes, why is this often not discussed?!

I try now to help and educate my clients on how to push and pushing effectively with or without an epidural and the different techniques that women can use.

Pregnancy- Prepare yourself!:
First of all don't over exercise your pelvic floor muscles, I certainly didn't make that mistake again and my next 2 births were a damn site easier!
http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/02/no-more-kegels-during-pregnancy.htm

Practice relaxing your pelvic floor muscles and do exercises regularaly that help you prepare specifically for labour and birth: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/05/be-specific-prepare-your-body-for.html

Exercise during your pregnancy will assist you in labour and can even shorten your labour time.
Specific exercise enables you to adopt better birthing positions during a labour with or without medical interventions.  


Labour:
I have always found that it helps to have something to use to push against so you can exert force downwards towards your bottom a bedpost, ledge of a bath, your partner can work very well.
You can also pull a towel or sheet held by another support person to help you exert a similar pressure, you just have to make sure that you are not stronger than the other person! 

Contractions:
Lets have a look at what happens when your uterus contracts:

During a contraction your uterus muscles form opposing spirals from the top of the uterus first progressing to the lower section.

During the dilation phase your cervix becomes incorporated into the lower segment of the uterus. When your uterus contracts the muscles also contract causing the upper segment to shorten which draws the lower segment upwards this happens in a gradual but expulsive motion!

Work with What's Happening Naturally!

During a contraction I have always suggested to clients to think about themselves as a tube of toothpaste try to do what your uterus muscles are naturally doing.

At the start of the contraction squeeze your abs together from the top of your rib cage first gradually squeezing down whilst counting slowly to 10 or more seconds, pushing downwards.
Breath out slowly, as you do this relax your face and mouth this is when you can scream/curse which I found really helpful in a natural birth situation with numbers 2 and 3!
You may be able to push twice like this if its a big contraction. Some professionals may teach holding your breath but I believe this increases tension in the face which therefore tenses your bottom-relaxed face equals relaxed bottom! 

Lastly what you really need to do at the end of your push is make sure that your PFM are relaxed, like my friend Beth from Fit2b added in a blog and I hadn't thought of it this way until she mentioned it- don't push down and leave the top on the toothpaste!

All women and labours are different and each women may react differently to an epidural, some may find that they lose complete feeling whilst others can find if their epidural has been administered correctly they can feel enough of the contraction to push effectively.
I would suggest if you need or have to have an epidural it will help you deal with the situation if you have discussed the effective pushing techniques with your LMC.

Two questions I asked NZ, Auckland Hospital Anaesthetist:

Why do some women experience varying levels of pain relief?
" An ideal epidural gives good pain relief but there is a sensation of when the contraction occurs with no motor block i.e. local anaesthetic blocking nerve-muscle transmission causing leg, pelvic and abdominal muscle weakness.
Too much motor block hinders the woman's ability to push during second stage."

Is the measure of anaesthetic based on a woman's weight?

"To achieve this we use relatively dilute local anaesthetic which is given in incremental small doses which are standardised and not weight based. The effect of this is tested and then further given if necessary. 

Women differ in how much local anaesthetic they require to achieve an optimal block.
Many things will affect whether an epidural is effective mums expectations, fetal position, previous pain experiences, the rate of progress in labour.

There is usually a mild degree of motor weakness though on average this will only prolong labour by 15 minutes!

However if the epidural is in for a long time (<12hrs) the motor block becomes more prominent. Also there may be cases when a stronger local anaesthetic is required to achieve pain relief the side effect of this is more motor blockade.

If a caesarean is required we use a very strong local anaesthetic which totally stops all sensation from skin, internal organs and there is no sensation of contractions. A womans legs will be immobile for 4-5 hours then return to normal" 

 This is a video I found on Youtube teaching different pushing techniques, the squat however may be challenging as I am unsure how many hospitals have the bar facility. There is also increased pressure on the knee and the pelvis is in a posterior position (tucked under). It is a very different squat compared to a squat that you can hold in a natural birth situation.

I hope you have found the article helpful, please feel free to add any other advice and positions you used whilst using an epidural and what helped you to push, it may help others. 

I also wish to add that I have nothing against midwives I don't want to offend any with my comments above, I went on to birth my next 2 daughters with 2 different totally amazing Midwives and had 2 natural births.

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Horse Riding during Pregnancy: Should Zara Philips continue to ride, is it safe?

Should Pregnant Athletes take the risk if their chosen sport is deemed unsafe? 

Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant. 

Zara Philips 4 months pregnant at a Polo Event

Now just what is Zara Philips doing you might ask, is she trying to prove a point, what statement is she trying to make or is she just out to prove something to herself?

As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.
Some outsiders may say that they should not be pregnant if this is their focus?!

I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.

Safe Sports:
There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.

Sports that carry a Risk:
Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury. 

 Pregnancy is not a time to challenge yourself or prove a point!

Zara Philips Riding at Barbery

Horse Riding During Pregnancy
Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!

As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.

Why are some sports more of a risk?
Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.

So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like. 

So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?

Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!
Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.

Purchase a Pre or Post Natal Exercise & Health From: http://pregnancyexercise.co.nz

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Pregnancy Exercise: Second Trimester Exercise

Follow Gemma During Her Twin Pregnancy with http://pregnancyexercise.co.nz

What exercise can you do from 14 weeks during your Pregnancy?

Have a look at this series of video's to see what exercise Gemma is doing now that she in in her second trimester of her twin pregnancy. If you want to follow a program that you can do at home have a look at the popular Fit2BirthMum Program that is available globally on my main website http://pregnancyexercise.co.nz 

2 Exercise's Using Kettle Bells

Tip: Gemma attends her first multiple birth club and would definitely recommend it!

You can do the above exercises with dumbbells if you don't have a Kettle bell or perform without any weight especially if you have just started an exercise program. 
Maintain excellent form and do reps and sets that suit your own fitness level. I would suggest 10-15 reps and 2-4 sets.

Resistance Band, Kettle Bell and Body Weight Exercise

It's now week 20 in this video halfway! But probably over half during a twin pregnancy! If you are carrying a multiple pregnancy you should always exercise as if you were a further 8-10 weeks ahead.
Has Gemma found out what she is having, I know? Watch the video and then you can comment below!

Excellent Pregnancy Fitness & Strength
Gemma is strong and maintains excellent technique during reps and sets.
When you do the exercises think about your technique, breathing- always exhale out on the most challenging part of the exercise and focus on the muscles groups you are using whilst performing each exercise. This will ensure that you strengthen the correct muscle groups.
If you find the exercises combined are a little too challenging remember these fit Mums train with me more than twice a week! Break them up instead and do 2 exercises in a circuit you can even perform as individual exercises.

Ballerina Exercise- Do it right

Make sure your Ballerina's are done with excellent technique- maintain neutral spine, activate T.V.A and glutes, aim to keep your support foot relaxed. Try without a weight when you first do this exercise and do the exercise for 4-6 weeks before you add any weight. If you are in your first trimester or suffering with low blood pressure symptoms don't go beyond 90 degrees.

5 Quick Tips to Exercise Safely during your Second Trimester

• Stay Hydrated -drink water every 10-15 minutes

• You can eat up to 45 minutes before you exercise, I would suggest a light snack such as a banana or a small handful of nuts

• Wear clothing that is comfortable, clothing that is too tight will increase abdominal discomfort.

• This is not the time to Challenge yourself, enjoy exercising at a lower intensity than what you may be used to. Remember it is not a time to compete with yourself or others!

• Lastly remember to LISTEN TO YOUR BODY

Follow Gemma's pregnancy on our Youtube channel: http://www.youtube.com/user/lorraine73able 

Here is a Full Guide to Exercising During your Second Trimester: http://pregnancyexercise.co.nz/information/pregnancy-exercise/pregnancy-exercise-second-trimester-exercise-2

Get Your Own Fit2BirthMum Exercise & Health Program From: http://pregnancyexercise.co.nz/services/alias

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Be Specific- Prepare Your Body for Labour and Train For the Birth You Want

Exercise For Labour Part 2

In the first article I explained why you need to train specifically for birth and showed you 3 must do exercises to prepare for labour and birth: Specificity is the Key

In this blog I am going to show you the BEST exercises to  prepare you for labour and the natural birth you want!

Watch the video to see how using suspension trainers can prepare you 100% specifically for labour and birth. These fantastic exercising tools allow you to practice better suited labour positions before the onset of labour so you are much better prepared when the day arrives.

Don't worry if you don't have a suspension trainer you can use a bar at the local park or gym a cable machine with the full weight stack on or even a large towel wrapped around a post will all work.

Allow Gravity to Assist for a Faster Birth

Any position that you can hold during labour that allows gravity to assist will naturally reduce the time of your labour and by up to 90 minutes!
The only challenge for you is that to hold these positions and then give birth you really do need to be physically fit and strong as they are not easy! 

Yes it may be easier for your Dr./Health Care Provider if you lie on your back but its not natural and is of no real benefit. If you try to birth on your back your pelvis opening is much smaller and you stand a much higher chance of requiring interventions and having stitches.

A little bit of exercise for just 30 minutes, 3 times a week is all that is needed to help you prepare better for labour. Another couple of benefits that lead on from this type of training is that you will end up with strong toned legs and a great looking butt, sounds good?

You will also recover much quicker from a natural birth than from one with  interventions and that  I do know!
So there are many benefits of exercising specifically during the last 10 weeks of your pregnancy!

If you are fit and strong you will recover faster post birth.

Exercises

Side Lunge

This exercise helps to position baby deeper in to your pelvis and strengthens both upper and lower body muscles if performed on a suspension trainer.

You should not do this exercises if you are suffering from lower back pain.

Think about your breathing during the exercise and take your time. Good technique is essential. Perform 12-20 reps depending on your fitness level, rest as and when you need to. This exercise works well when performed in a circuit with Tricep dips. Do 2-3 sets

Support Squat

I love this exercise and my clients do too.  When you are in labour to cope with contractions you can hold this position and hang on a couch, chairs or a bench which is what I did at the beach with number 2. Oh and definitely don't forget your partners neck which is how we both endured labour for hours with number 1! This photo was taken when I was having a contraction just 1 hour before my 3rd baby was born! See how the exercise relates.

The Support Squat is a challenging exercise which you need to do slowly, concentrate again on your breathing. Maintain good upright posture and push your knees out over your toes, avoid rolling your knees in. Try to relax your pelvic floor muscle at the end range of the squat, close your eyes and focus on baby descending down deeper in to your pelvis. Place your body weight in your heels, contract your glute (butt) and abdominal muscles and push upwards using your leg muscles, exhaling out. Do 6-10 reps and 2-3 sets
Do not Squat past 90 degrees from 30 weeks if your baby is not in optimal fetal position.

You can circuit this exercise with a hip flexor (psoas) stretch holding for 30 seconds to 1 minute

Incline Hold

This position mirrors exactly how I gave birth to two of my babies so it is a very specific exercise to prepare for birth. As you can see in the photo below I would grab and hold the top of the hospital bed whilst I pushed. I was trying to use gas in this photo before I could push!

I would suggest you hold the position on the' trainer' for 4-5 deep breaths in and out and then relax back in to a lower back stretch position repeating 2-4 times. When you try this exercise you will realize just how physical this position is to give birth in.


Include the above exercises in your current exercise program from 30+ weeks. Have a look at the pre and post pregnancy exercise and health programs that are available to you on my website http://pregnancyexercise.co.nz.

Remember be Specific and  Prepare for your Births just as you would any other event.  Please comment if you would like any further information or assistance with your pregnancy exercise program. 

Pregnancy Nutrition: What to have for Breakfast

The best breakfasts to have during your pregnancy are ones that are not full of preservatives and sugar. It is best to include a combination of Protein, fat and carbohydrates for optimal nutritional requirements for both you and baby.

I would suggest the first thing you consume when you wake up is a large glass of warm water and include some fresh lemon in that if you can. Your aim is to drink 2-3 litres of water a day. If you enjoy a coffee try to leave until mid morning as this will ensure that you are full hydrated first.

It is also best to reduce the amount of wheat you eat during the day and it is easy to start with a low or wheat free breakfast. Wheat is full of phytates and these phytates can block the absorption of vital minerals required during your pregnancy iron, magnesium and calcium. If you are low in iron you should have a look at reducing wheat or avoiding it completely.

Better Breakfast Choices:

• 2 Scrambled or Hard Boiled eggs with 1/4 avocado on 1 x wheat free toast or sour bread
• 2 Egg Omelette with mushrooms, spinach and cheese
• Berry and Banana Smoothie:  Mix 1 glass of 1/2 Milk and 1/2 coconut Milk with 1 x banana, handful of berries (can use frozen) and a large spoonful of chia seeds can also have with a boiled egg- Smoothies are great during your late trimester when you don't feel like eating much
• Coconut Porridge: 1/2 Cup of Oats (I soak in 1 cup of water overnight) add 1/2 cup of coconut milk 5-6 dates and cook slowly. I add more coconut and a large spoonful of full fat yoghurt just before I eat- this is delicious! 

My Berry Smoothies in a wine glass for breakfast during pregnancy, love it! 

Follow Pregnancy Exercise on facebook and Pinterest. Hope you enjoy my breakfast recipes, if you would like a Pre or Post pregnancy exercise and health program have a look at my website http://pregnancyexercise.co.nz and the Fit2BirthMum and Birth2FitMum programs

The information included in this article has been written by Lorraine scapens-Pregnancyexercise.co.nz. She is not able to provide you with medical advice and the information is used as guidelines. You cannot hold Lorraine Scapens or Pregnancy Exercise ltd liable in any way for any injuries that may occur whilst training.