Shin splints, a common overuse injury, can cause significant pain and discomfort for athletes and active individuals. Characterized by pain along the inner edge of the shinbone, shin splints often,
Something’s in the Water
January 22, 2015 4:43 am / Category: Uncategorized
If you haven’t noticed a trend in the Rausch Office, it seems as though there is something in the water. Every time you turn around someone else is PREGNANT! Being the last female in the office that is pregnant and embracing my last week of work, here are a few things I have learned.
Growing a human is hard work. So give yourself some credit. Your number one priority is taking care of yourself and your child; and in my opinion, a healthy diet and appropriate sleep take precedent. So you may need to adjust your exercise expectations. I originally set a goal of running 3 miles 3 times a week and swimming 2 times a week. Reality: I have been nowhere close. Between juggling work, household duties, a new puppy (I know…crazy!) and day to day tasks; I am exhausted. What has been more realistic for me: frequent walks, occasional swims, taking the stairs and a few simple home exercises. I am not setting any records, but I feel good!
Your body is changing; expect some aches and pains. But you should not be suffering. So when you do find the time and energy to exercise, follow these general guidelines for a safe and healthy exercise program:
- After your first trimester avoid doing any exercises on your back.
- If you have not exercised recently, start slowly!
- Avoid exercise in hot, humid weather or when you have a fever.
- Drink lots of water to optimize hydration and avoid overheating.
- Modify the intensity, so you can maintain a conversation during exercise.
So what are some of the changes that happen to the body during pregnancy? The most obvious is weight gain. And this extra weight makes your body work harder for everyday tasks. The extra weight in the front of your body, our amazing baby bump, not only shifts your center of gravity, affecting balance, but it also puts extra stress on your pelvis and low back. On top of the extra weight, the hormones released by the body also cause ligament laxity. This is great news come delivery day; but in the meantime you lose the support and stability around your joints, making them susceptible to injury.
