Cymraeg
There is lots of evidence to show the benefits of staying fit and active during pregnancy.
Studies suggest that exercising during pregnancy is not harmful to either you or your baby, provided the pregnancy is normal and you are healthy.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable.
Keeping active or gradually becoming more active during pregnancy has many benefits for both you and your baby. It can help to control weight gain, reduce high blood pressure, prevent diabetes in pregnancy, as well as improve fitness, sleep, and mood.
There is also some evidence that shows active women are less likely to experience problems in later pregnancy and labour.
During Pregnancy
Keeping fit & active
We have collected some information and short videos about keeping fit and active during pregnancy, exercising for pelvic floor and one on how to help if you have symptoms of pelvic girdle pain.
There is also a wealth of further information and resources on the Antenatal section of the ABUHB Pelvic Health Physiotherapy webpage.
Physiotherapy Maternity – Antenatal – Aneurin Bevan University Health Board
Below are further resources and information to help you stay fit and active during pregnancy:
Pelvic Floor Muscles
The Pelvic Floor Muscles are a group of muscles that span the underside of your pelvis, forming the ‘floor’ of your pelvis. They insert into the pubic bone at the front, they fan out to the side into your sitting bones, and then into your tailbone/coccyx at the back.
The Pelvic Floor Muscles support the bladder, reproductive organs, and bowels inside the pelvis, keep us continent of urine and faeces, provides stability to the spine and pelvis when we are active, and have an important role in sexual function.
During pregnancy, the pelvic floor muscles and ligaments can become stretched, lengthened and weakened as they cope with increased load as your baby grows, hormonal changes, and labour.
Doing Pelvic Floor Muscle Exercises during pregnancy is therefore important to help with bladder and bowel leakage, developing prolapse symptoms, and to reduce the likelihood of developing Pelvic Girdle Pain – See further information on this in the relevant section below.
- This animation shows the location of the pelvic floor muscles
- Pelvic floor exercises video – Pelvic Floor Exercises – YouTube
- Pelvic floor exercises leaflet for women
Pelvic girdle pain (PGP)
During pregnancy, your body undergoes many changes. Some of these changes may affect your joints, your posture, and the way that you move. As your baby grows, some muscles will stretch which may cause them to weaken. Fluctuating hormone levels can also affect the joints around your spine, pelvis, and hips.
PGP refers to pain that women may feel during, or shortly after their pregnancy, in the joints of the pelvis and the surrounding areas of soft tissue such as the buttocks, lower back and groin.
Approximately 1 in 5 pregnant women experience PGP and everyone will experience different symptoms, some more severe than others.
Below are some videos and resources to help you manage PGP:
Carpal tunnel symptoms during pregnancy
The sensation of pins and needles and numbness in hands is common in pregnancy. This is called Carpal Tunnel Syndrome (CTS). Although health care teams are not exactly sure why people develop CTS during pregnancy they think it is due to fluid retention, which happens during pregnancy.
Common symptoms are:
- Numbness, tingling and throbbing in fingers, wrists and hands
- Swollen fingers
- Difficulty gripping objects or with fine finger movements
Is there anything that I can do?
CTS is often diagnosed based on the description on symptoms and physical examination of wrists and hands. In the majority of cases, symptoms of CTS will disappear within 12 months of delivery of the baby. Consider the following options to help manage symptoms of CTS:
- Pace your activities and actively rest
Ensure that you take regular breaks or regularly switch activities to use different movements and muscles.
Reduce activities that cause your wrist to bend forwards – try to keep your wrist in a ‘neutral’ position.
- Use a splint or brace
Wearing a brace at night can be particularly helpful but you can use it during the day if you have a flare up in your symptoms. Make sure that you remove the brace regularly and move your wrists and hands so that they do not become stiff.
You can purchase splints from your local chemists or on the internet.
- Use cold therapy
Try contrast baths
Contrast baths can be used to reduce the swelling in your hands.
Submerge your hand(s) and wrists(s) in cold water for one minute, remove, pat dry and then submerge in warm water for 1 minute. Repeat this for 6 minutes.
If you experienced CTS during pregnancy, it can cause some challenges with breastfeeding once you have had the baby. This can be managed with a bit of forward planning. You might want to talk to your midwife or health visitor to discuss the options for different holds.
You may find that using a ‘rugby hold’ or specific cushions may help. Otherwise hands-free nursing using a sling worn close to the body might be an option for you.
The foot during pregnancy
Changes in the foot
During pregnancy, soft tissue structures such as your tendons and ligaments can become more lax in response to hormonal changes in the body. This can lead to the foot more often than not becoming a little flatter and wider.
Will my feet hurt?
As pregnancy progresses, your feet and lower limbs will be required to tolerate additional load. With a change in your posture and the way that you walk, your feet and ankles may become painful. Cramping in the calves is also common due to the extra load and work that they are required to undertake but can also occur due to mineral deficiencies.
Changes to the feet are commonly associated with the second and third trimesters. In the majority of people, these changes will return to pre-pregnancy appearance. This can take up to 6-8 weeks. For those that are breastfeeding, changes can be present for up to 12-months or longer if breastfeeding is continued.
Is there anything that I can do?
As these changes are a natural and are associated with pregnancy there is little that can be done to stop these changes. The good news is that there are things you can do to prevent or help manage pain in the feet and ankles.
We recommend:
- The use of appropriate footwear – link to leaflet and video with a slight heel pitch, a stiff/robust sole, and a form of fastening can give the foot some additional support.
- If needed insoles can provide further support. Link to OTC insoles leaflet
- Calf stretches – link to leaflet and video can also help with maintaining food mobility and flexibility around the ankles.
- The small muscles in your feet can become overworked and are usually helped by doing some simple exercises while you sitting down – link to foot muscle exercises
If your foot pain persists consider seeking further help which you can complete to refer yourself to the Podiatry service for advice.
Eating and drinking during pregnancy
What you eat and drink during your pregnancy has a big impact on health.
During pregnancy, many people experience changes to the way that their bladder and bowels function. You might find that you need to go to the toilet to empty your bladder more often, feel constipated, bloated or have indigestion.
Eat Well During Pregnancy – Healthier Together
Pregnancy and Diet
There is guidance on alcohol and caffeine consumption for pregnant people.
Caffeine is found in more things than just coffee. To help work out your caffeine intake so that you can think about how to reduce your risk use the calculator from Tommy’s
NHS Direct advice of alcohol consumption during pregnancy
Healthy Bladder Advice
It is important to stay hydrated during pregnancy. Ensuring that you are hydrated will help reduce any symptoms of constipation.
If you are experiencing a lot of vomiting, it is even more important that you keep your body’s fluid levels topped up.
Drinking for a Healthy Bladder
Healthy Bowel Advice
Fibre intake is also essential to manage symptoms of constipation
Tips to encourage healthy bowel habits
Optimal position for emptying your bowels
Constipation During and After Pregnancy
Improving your Bowel Function – POGP
After pregnancy
Coping with your baby when you have arthritis
This booklet outlines the various options that you can explore to help you manage your symptoms.
Fit and active after pregnancy
When you are feeling ready to return to exercise after you have had the baby, it is important that you take this slowly and listen to your body.
The following links can provide you with information on how to start or restart your journey:
ABUHB Physiotherapy team – returning to exercise postnatally
Chartered Society of Physiotherapy – returning to running – Physios’ postnatal running guidance recognised and aligned with government advice
Physical activity guidance following childbirth (up to 12 months – Physical activity for women after childbirth: birth to 12 months
Healthier Together is the ABUHB website designed to support children and their families during pregnancy and beyond Healthier Together
ABUHB Pelvic Health Physiotherapy – Postnatal Section
Fit for the Future – POGP
Exercise and Advice after Pregnancy – POGP
Your guide to return to running following childbirth – Cardiff Metropolitan University
