I hope I'm not repeating a previous post, but I've been reading a lot about how we need to limit certain exercises, such as kickboxing, because of relaxin. I am at about 3 months, and do not notice any change in my joints. Is this hormone released early on in pregnancy, or is it something I need to worry about now?
relaxin
- Thread starter eclair
- Start date
[font size="1" color="#FF0000"]LAST EDITED ON Oct-14-01 AT 10:04PM (Est)[/font][p]Hello there,
Congratulations on your pregnancy. How far along are you? Is this your first?
The effects of the hormone relaxin vary from woman to woman. Some women do not experience much joint laxity until the latter part of pregnancy and others may be plagued by joint pain early on. Women also tend to experience relaxin's effects sooner in a second pregnancy. The key is to "listen to your body." If you experience any pain while doing a particular exercise, then do not continue to do the exercise. Pregnancy is not the time to "work through the pain."
Here is an excerpt from my Healthy Moms Perinatal Fitness Instructor Training Manual:
There are multiple adaptations of this system that can affect a woman’s ability to exercise. The secretion of relaxin, a hormone unique to pregnancy, starts at conception. Its function can be gleaned from its name - it “softens” connective tissue (ligaments, tendons, cartilage, etc.) Theoretically, this would cause a decrease in joint stability.
This hormone, along with progesterone, is partly responsible for the sacroiliac joint pain and other low back pain experienced by some pregnant women as well as the widening of the rib cage during pregnancy. Once thought to only affect the pelvis (by loosening and widening it to allow the baby’s passage at birth), we now know that relaxin affects all connective tissue in the body, making joints, ligaments and fibrous connective tissue “looser.” Theoretically, these changes would seem to put mom at a higher orthopedic risk and make her more prone to injury. However, the research has not shown this to be true.
Implications
There are various ways to help protect these “hormonally loosened” joints. These include:
· Appropriate warm-up: A good warm-up prepares the body for the exercise to follow in two ways. It causes the release of synovial fluid, which is responsible for lubricating the joints and also causes the collagen tissue in the joint to become shorter and thicker which makes it stronger.
· Strength training: Resistance training will help to stabilize the joints by strengthening the surrounding muscles. Form is of major importance during this time
· Appropriate stretching techniques: Increasing flexibility should not be a fitness goal during pregnancy. Since there is more “play” in the joints, stretches should not be taken to the point of maximal resistance. Forceful stretching of the inner thighs should be avoided due to the softening of the fibrocartilage at the pubic symphysis. Assisted stretching techniques (Ex. PNF) are not appropriate during this time. Slow, static stretches are safe and effective choices.
· Avoidance of bouncy, jarring moves, deep knee flexion and quick directional changes
· Proper footwear: It is imperative that a client wears the proper shoes for her sport when she is pregnant. Old worn out running shoes or “ked-type” sneakers are a major “no-no.” New clients often appreciate suggestions as to which shoes to buy. It should be noted that mom’s shoe size might increase due to the relaxation of the connective tissue in her feet and/or swelling.
Hope this helps.
Sheila Watkins
Congratulations on your pregnancy. How far along are you? Is this your first?
The effects of the hormone relaxin vary from woman to woman. Some women do not experience much joint laxity until the latter part of pregnancy and others may be plagued by joint pain early on. Women also tend to experience relaxin's effects sooner in a second pregnancy. The key is to "listen to your body." If you experience any pain while doing a particular exercise, then do not continue to do the exercise. Pregnancy is not the time to "work through the pain."
Here is an excerpt from my Healthy Moms Perinatal Fitness Instructor Training Manual:
There are multiple adaptations of this system that can affect a woman’s ability to exercise. The secretion of relaxin, a hormone unique to pregnancy, starts at conception. Its function can be gleaned from its name - it “softens” connective tissue (ligaments, tendons, cartilage, etc.) Theoretically, this would cause a decrease in joint stability.
This hormone, along with progesterone, is partly responsible for the sacroiliac joint pain and other low back pain experienced by some pregnant women as well as the widening of the rib cage during pregnancy. Once thought to only affect the pelvis (by loosening and widening it to allow the baby’s passage at birth), we now know that relaxin affects all connective tissue in the body, making joints, ligaments and fibrous connective tissue “looser.” Theoretically, these changes would seem to put mom at a higher orthopedic risk and make her more prone to injury. However, the research has not shown this to be true.
Implications
There are various ways to help protect these “hormonally loosened” joints. These include:
· Appropriate warm-up: A good warm-up prepares the body for the exercise to follow in two ways. It causes the release of synovial fluid, which is responsible for lubricating the joints and also causes the collagen tissue in the joint to become shorter and thicker which makes it stronger.
· Strength training: Resistance training will help to stabilize the joints by strengthening the surrounding muscles. Form is of major importance during this time
· Appropriate stretching techniques: Increasing flexibility should not be a fitness goal during pregnancy. Since there is more “play” in the joints, stretches should not be taken to the point of maximal resistance. Forceful stretching of the inner thighs should be avoided due to the softening of the fibrocartilage at the pubic symphysis. Assisted stretching techniques (Ex. PNF) are not appropriate during this time. Slow, static stretches are safe and effective choices.
· Avoidance of bouncy, jarring moves, deep knee flexion and quick directional changes
· Proper footwear: It is imperative that a client wears the proper shoes for her sport when she is pregnant. Old worn out running shoes or “ked-type” sneakers are a major “no-no.” New clients often appreciate suggestions as to which shoes to buy. It should be noted that mom’s shoe size might increase due to the relaxation of the connective tissue in her feet and/or swelling.
Hope this helps.
Sheila Watkins
Cathe Friedrich
Administrator
Hi Sheila! Thanks for posting this information. I think many will find this to be very helpful and valuable.
Cathe Friedrich
Administrator
Hi Eclair! With my first pregnancy I experienced the effects of relaxin within the first 10 weeks. At that point I had lowered my step to 4 inches where it remained the rest of the pregnancy. Surprisingly, this pregnancy, I am not experiencing this amount of joint pain (yet) and I am at 13 1/2 weeks now. Good Luck to you!
Cathe Friedrich
Administrator
Hi Eclair! With my first pregnancy I experienced the effects of relaxin within the first 10 weeks. At that point I had lowered my step to 4 inches where it remained the rest of the pregnancy. Surprisingly, this pregnancy, I am not experiencing this amount of joint pain (yet) and I am at 13 1/2 weeks now. Good luck to you!
That's interesting, Cathe. I didn't know that the effects of relaxin is manifested by pain. If that's the case, then I hope it holds out as long as possible for you and for me. Are you able to work out on a higher step than in your last pregnancy, or have you lowered it to 4", just to be safe? I feel fine on a 6", at least for the time being.
Good luck to you as well.
Good luck to you as well.