quick clicks

pregnancy today articles

pregnancy today q&a

message boards

research baby names

prepare a birth plan

content channels

ip channel rss feeds

read birth stories

read parenting stories

recommended books

e-newsletters

safety recalls

ip diaries

ip store

mom of the month

dad of the month

editor's letter

letters to the editor

Pregnancy-related Injuries

Preventing Accidents and
Staying Safe

By Dr. Aneema Van Groenou

Along with the healthy glow of a happy pregnancy comes the desire to prevent injury, especially to the growing fetus. Being aware of the more common injuries during pregnancy allows you to take practical steps to prevent them – and to stay healthy and active throughout pregnancy.

The truth is that you are not really more likely to be injured during pregnancy. Studies show your chances of injury are about the same as if you were not pregnant. Being safety-conscious helps. Plus, you are more likely to be wearing flat shoes, choosing less risky activities and warming up and cooling down – all precautions that help prevent injury.

Even minor injuries may become more visible during pregnancy. If you twist your ankle coming down the stairs, for example, you are more likely to see swelling within a few hours. Your body is more likely to develop bruises and sprains because of increased blood flow and more lax ligaments due to hormonal changes – but these are minor inconveniences that heal quickly.

As you retain water later in pregnancy, swelling puts pressure on nerves in your wrist. As a result, carpal tunnel syndrome can develop, especially if you do a lot of typing. Other repetitive motion injuries also are more common later in pregnancy. If you do develop carpal tunnel syndrome, you'll feel tingling in your index, middle and ring fingers. Wearing a splint at night may help, and symptoms should resolve shortly after delivery.

Stretching during pregnancy feels great and will help prevent injuries by improving flexibility and boosting blood flow to muscles and joints. Stretching also helps alleviate common aches and pains and improves your flexibility for delivery. If you're going to work out, go for a walk or simply are getting up in the morning, stretch after warming up for a few minutes when your muscles are pliable and easiest to stretch.

Be careful when stretching because you can do damage if you are not gentle. Because of the hormone relaxin, which loosens ligaments in preparation for delivery, overstretching can easily strain a muscle or, worse, injure a joint.

Extend the muscle until you feel a stretch but not to the point of pain. Hold each stretch for at least 10 to 30 seconds, and keep breathing as the muscle relaxes. Stretch a little further and hold another 10 to 30 seconds. Don't bounce: Do a smooth, relaxed stretch for each muscle group.

Another common injury, especially during the second trimester, is back strain. Back pain is also greatly alleviated by regular stretching and exercise to build back muscles. Your back aches because your growing belly changes your center of gravity, causing your back to arch and putting a lot of strain on your lower back muscles.

Wear comfortable, supportive shoes when you head out to keep your back in line. High heels will cause you to arch your back more severely. Also, wear a very supportive bra, especially if you have larger breasts, because you may also experience some upper back pain as your breasts continue to grow. Consciously work on your posture to keep your back straight, especially when exercising, sitting at your desk or lifting a bag of groceries. Squeeze your shoulders back, and keep your chest up to protect your shoulder and neck muscles, too.

During your first trimester (up to about week 12 or so), your uterus is well protected behind the pubic bone. The fetus is also cushioned inside the thick-walled muscular uterus and surrounded by amniotic fluid. But as the uterus grows, it extends into the abdomen, out of the protection of the pubic bones and pelvis, so it becomes more susceptible to trauma. In fact, the American College of Obstetrics and Gynecology reports that about one in 12 women will experience some trauma during pregnancy.

Because the growing uterus is suspended, hammock-fashion, from the uterine ligaments, even abrupt movements – such as sudden deceleration in a car accident without direct trauma – can jolt the uterus. Even non-contact trauma can be dangerous because it can precipitate damage to the delicately attached placenta, but it is rare except for in car accidents. Even with a direct blow to the belly, injury to the placenta, the nutritional source for the fetus, is far more common than direct injury to the fetus.

According to the Journal of Trauma, injury is the No. 1 non-obstetric cause of maternal death, and injury is the top cause of death in all adults under age 45. So, pregnant or not, accidents are always risky. The fact is that regular exercise will help you become more flexible, stronger and better aware of how to prevent injuries in the first place.

Keeping a stocked first aid kit is key to treating injuries early. Make your first aid kit portable, so you can store it in your backpack or in the back of the car. Take care to label everything carefully and clearly.

Carry plenty of insect repellant and sunscreen, as you will use these all the time. Increased blood flow to the skin during pregnancy causes that characteristic glow, but it also makes you more likely to burn and more susceptible to insect bites.

Your first aid kit should also include some basic treatment gear, including pregnancy-safe medications in case you feel ill (such as with nausea, motion sickness or diarrhea) and wound care materials, including a punch-activated cold compress. Keep in mind that you should call your doctor if you develop any suspicious symptoms or injure your belly. If you have a pregnancy-safe first aid kit, you are less likely to develop problems – and safer if a problem arises.

Don't let fear of getting hurt keep you on the couch. Take breaks and reassess how you are feeling, as fatigue, hunger and discomfort can cause injury. Staying active so you are stronger, more flexible and more confident actually helps prevent injuries during pregnancy. Remember, your growing, kicking, somersaulting fetus depends on your being healthy and injury-free.

Safe Stretching during Pregnancy Avoid overstretching your muscles and joints – stop before it hurts. Avoid stretches that cramp your uterus, such as toe touches. Avoid lying on your back for long periods – stay upright or lie on your side. Avoid stretches (such as the hurdler's stretch) that can strain your pelvic joints. Avoid stretching your abdominal muscles, which can worsen separation of the muscles. Avoid going upside down (with your head below your heart) while stretching.

Preventing Back Injuries: Back Stretches Cat Stretch: Sit with your knees bent in front of you. Hold the backs of your thighs with your hands with your elbows at your sides. Suck in your abdominals so your back is rounded into a C-shape, like a stretching cat. This stretches your lower back and buttocks. Hold for a count of 10 seconds, and then release and straighten your spine. Back Twist: Sit with your knees bent and your back straight. Twist to one side so you are looking behind you and are using your opposite hand on your leg to pull yourself around. Hold for a count of 10 to 30 seconds, and then release and face forward. Then twist to the other side.

Preventing Injury to Your Pregnant Belly Get medical attention immediately if you are injured, fall or are in an accident. Avoid situations where your belly is more likely to be injured, such as contact sports, rough trails, ice or roller sports, high-speed activities and steep slopes – especially later in pregnancy. Always wear a seatbelt with a shoulder and lap belt. Wear your seatbelt lap belt low across your hip bones, not across your belly. Keep airbags activated; they prevent more serious trauma, such as hitting the steering column. Modify your favorite activities to reduce risk. If you love basketball, try competitive shooting rather than a contact game; try playing tennis doubles rather than singles to reduce the strain on your joints; and try cross-country skiing rather than downhill to avoid bad falls. Stick with a buddy who will be cautious, respect your limits and look out for you.

Want to see more?

• Stretching Your Limits: Flexibility Helps during Pregnancy
• An Even Dozen: Tips from the Surgeon General for a Safer, Healthier Mom and Baby
• Exercise Cautions: Potential Potholes on the Road to Staying Fit
• Talk about it!

Post As:
Enter your comment below:
Title
Comment Text
CAPTCHA
Please note that any comments submitted become the property of Disney Family / iParenting and can be edited and posted at our discrection.