UrgHH..My FeEt staRts To CraMp!!!!

Urghhh...it HURTS!!!!! (courtesy:Mr Google)

Huhu...hoping to get up from sleep as per normal...but I've notice since dah reach this 23weeks of pregnancy(ader tu yg dah kene awl2)..kadang2 ader mlm2 tertentu...betisku akan cramp tersgt2la PAINFULL...until diri sendiri nak bangun late in the nite to go to the loo...pun tak dpt sbb kaki yang tak boler bergerak dan bangun...do mummys2be out there dah raser this kind of experience ke belum"noctunal leg cramps"ni???as pagi ni tadi nak bangun from sleep...cramp tu dtg menyerang kembali and raser mcm susah nyer nak pg kerja(ia akan menyerang selama beberapa saat atau minit)...reach at the office bwk la jln2 sket ke cafe then back to my work station...raser mcm lega la sket...tp still the aching still ader..huhu...anyway what cause this things to happen???after I've done some Googling in the internet(TQ Mr Google..why ive always refer google as mr and not ms??i guess it sounds nice...heheh)some in fo yg ive dapat...yang kiter tak cukup CALSIUM(we need to take about 1200mg-1500mg Ca per day ) ..I've thought calsium yg i take now dah cukup (pill calsium+drink milk everyday)tp masih tak mencukupi nampaknyer...it means i need to increase my milk intake from 1 glass each murnin to 3 glass per day + eat lots of yogurts..sbb mknan2 yg menambahkan calsium dlm bdn adalah:-

a)Susu
b)Cheese
c)Sardin-but people said its not good to take that much
d)Salmon Fish
e)Yogurt
Kalo mummy 2be..yang mengalami in this kind of state...boleh la take some simple steps which is:

"At Nite"

1)kalo mlm2 pakai la stokin panjang and tebal (from my experience..sbb pkai stokin pendek and kaki sejuk cpt buat kaki cramp)

2)berdiri dan berjln utk merenggang otot kaki

3)berbaring disisi KANAN/KIRI utk elakkan tekanan pada rahim

4)tido mengunakan 3 bantal..1 utk kepala,1 utk letak bwh perut and lastly utk dikepit di celah kaki

"At Nite Or Day"

1)kurangkan berdiri terlalu lama atau silangkan kaki..buat gerakkan ringan pada sendi pergelangan kaki and jari kaki time rehat2 tgk tv ke,mkn2 or while talking with friends and family:)

2)drink a LOT of WATER..(also can put 'hot towel' around your feet before going to sleep to let ur feet rest-nak try la mcmni for sure lega kan heheh)

3)A Phisiotherapy suggest..kalo tiber2 sebelah kaki cramp..try berdiri tegak dgn cepat and sandarkan kaki pada dinding sambil menekan pada dinding mcm para atlet selalo buat tu..bezanya dieorng buat sambil baring tp for pregnant mummy baik berdirila yerk.

I do hope this info do helps mummy2be out there...and also for me..moga2 keadaan CRAMP kaki ni dpt dikurangkan...heheh...ok uols happy working + have a nice day:)