Obstacle: Swollen feet and ankles
Solutions: Swelling is partly caused by the pressure of your uterus on the veins in your legs, which causes fluid buildup. Swimming offers relief because the water's buoyancy lifts the baby off your pelvis. "If you have a hard time kicking, place a buoyancy ball between your legs and use your upper body only," Hoff advises. "Just being horizontal should help with swelling."
Avoid the treadmill and elliptical trainer, but consider the recumbent bike, which places less pressure on your ankles. Buy athletic shoes one-half to one size bigger than normal so you have plenty of wiggle room, and remove the laces from the top holes. Make sure the rest of the shoe is snug and supportive.
Swelling typically subsides at night, so work out earlier in the day. Massage may also help, says New York City fitness trainer and prenatal-massage therapist Anne Taylor. "Have your partner use an exfoliation brush to massage your feet and calves in an upward motion, which will help recirculate extra fluid that can accumulate in the legs," Taylor says.
Solutions: "Everyone has a time of day when they have the most energy, so schedule your workouts then," Hoff says. Dial down the intensity and break up your workout into 10-minute sessions, either stretching or resting in between. Weiss suggests choosing an activity that's enjoyable and social, like taking a walk with a friend. "Stroll around the block once and tell yourself you can stop. Chances are, you'll get to the front door and feel like doing another lap."
Solutions: Pay attention to when you get heartburn and how long it lasts, and schedule your workouts around it. This pattern may change as your growing baby begins to crowd your abdominal cavity, pushing stomach acids back up into your esophagus. To keep that burning sensation and sour taste in check, eat small meals, drink plenty of fluids, and steer clear of spicy, greasy and fatty foods. Also, avoid lying on your back as much as possible. Ask your doctor if you can take chewable antacids or other medications before you work out. Experts also recommend consuming papaya or papaya extract and drinking milk with honey stirred in, a remedy that Weiss says "can bring a forest blaze down to a mild campfire."
Obstacle: Achy wrists
Solutions: To combat sore wrists--caused when fluid retention compresses the nerves in your forearms--Mallett recommends doing wrist circles and using your opposite hand to guide each wrist through 15 seconds of gentle flexion and extension. Limit upper-body exercise, especially moves that require bending your wrists. Don't grasp the rails of the treadmill or elliptical machine, or if you must, place a towel underneath your palms for cushioning. (If wrists are numb, call your doctor.)
Symptoms You Shouldn't Ignore
It's fine to push through a little nausea; it's not fine to exercise when you're experiencing pain, dizziness or any of the symptoms listed below, which may indicate preterm labor or preeclampsia (a dangerous condition involving high blood pressure and excess protein in the urine). "Stop exercising and call your doctor if you have any of these symptoms, which may signal a serious problem," says Andrew Helfgott, M.D., professor and section chief for maternal-fetal medicine in the department of obstetrics and gynecology at the Medical College of Georgia in Augusta.
- Vaginal bleeding
- Leaking of fluid from the vagina
- Significant abdominal cramping or back pain
- Spots in your field of vision
- Severe headache
- A hard "stitch" on your right side, underneath your ribs
- Major swelling in your hands and feet
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