Pregnancy Massage: More than low back relief: The Legs and Feet

The basis of everything is a good foundation. Whether it is a building, a relationship, or a task, the thing that holds it up and makes it strong is what is at the bottom. Your body is the same with the legs and feet holding up everything above it. Unfortunately, when what is above the foundation makes things difficult, the foundation can get shaky and break down. Pregnancy can definately put a strain on your legs and feet even though the belly and low back are the more visible focus.

Not only are the legs carrying the weight of 2 people instead of just one, they are also being affected in other ways. During pregnancy, the volume of a woman's blood increases by 80% and hormones generate production of additional fluids, lymph fluid, and more. All of this liquid is at the mercy of gravity which means it very easily gets pulled down into the legs with only the overworked and squished heart and other organs to pull all this excess fluid to where it is supposed to go. This causes the legs to feel heavy, swollen, and more tired. The feet are not only dealing with all of the same stuff as the legs, but also the changes in the body shape, weight, and weight distribution can cause a change in how mom walks which puts weight on different parts of the feet and result in the feet hitting the ground differently which ultimately can cause unexpected pain and other issues.

How massage helps:

Lymphatic drainage massage can help redistribute the fluid that gravity is pulling into the legs and feet. It can help the circulation move in the right direction and make everything feel lighter and help them move and function more easily. The feet can use basic care and pampering, with massage easing the tightness and loosening up the knots and painful spots that come from being overworked and overloaded. And don't worry - the old wives' tales about foot massage causing pre-term labor are just myths. In the hands of a massage therapist skilled in prenatal massage, there are no concerns about a foot massage doing anything but bringing relief.

What you can do on your own:

• Rest and elevate the legs: When you sit, try elevating the legs. Even something small like putting the feet on a small step stool under a desk or the edge of the coffee table when sitting on the couch, can help take the pressure off the legs and feet (and occasionally the low back!).

• Comfortable shoes: Feet can not only swell but they can actually change shape and size while pregnant, then change again after pregnancy (and not necessarily back to normal). Don't squeeze the feet into shoes that don't fit, no matter how much you love them.

• Drink lots of fluids and keep up with vitamins and minerals: Even though drinking more fluids usually means even more trips to the bathroom, more fluids circulating through the body can help fluids circulate back up and out where they need to go. But be aware that excessive flushing might more easily flush out some vitamins and minerals like potassium, calcium, and magnesium, which may contribute to calf cramps when sleeping, so keep up on vitamins and drinks with electrolytes, or coconut water - as sugar tolerances allow.

Don't wait until the end of the pregnancy to start getting massage!

An old idiom says 'an ounce of prevention is worth a pound of cure' which basically means keeping ahead of a problem can keep it from getting too out of control. Same with massage during pregnancy. Starting massage before things get too painful, swollen, and completely uncomfortable can keep things from getting too bad. It creates a consistency and helps mom to care for herself as her body changes rather than after it has already changed.

This article is part of the series, "Pregnancy Massage: More than low back relief". Read more articles about pregnancy and the benefits of prenatal massage here.