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赤ちゃん
赤ちゃん

産後の足のむくみを改善するためにできる簡単な対処方法4つ

母子

妊娠中多くの妊婦さんが「むくみ」を経験しています。出産が終われば「むくみ」も徐々に改善されていくのですが、産後も「むくみ」が改善されないという場合もあります。

産後も「むくみ」が続くのには様々な原因がありますが、その原因を知ることはとても大切です。本記事ではなかなか改善されない産後の「むくみ」について取り上げ産後の「むくみ」が引き起こされる原因と改善するための方法をご紹介していきます。

「こんなにむくむなんて思わなかった。」とお困りの妊婦さんはぜひ参考にしてみてください。適切な対処をおこなってむくみ知らずの生活を送ってみませんか!?

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妊娠中のむくみ

妊婦

妊娠中のむくみは体の中の水分バランスが崩れることによっておこります。妊娠中は妊娠していない時より血液量が1.5倍に増えています。これはより多くの血液を赤ちゃんに送るためであり妊娠すれば必ず起こる体の変化です。このような体の変化に伴って余分な水分が皮膚の下に溜りむくみとなります。

妊娠中は様々な要因でむくみが起こりやすい状態になっています。冷え性の方が増えているせいもあり妊娠中期からむくみが出る方もいらっしゃいます。冷え性はむくみの原因の一つです。

また、日々大きくなっていく赤ちゃんによって骨盤内が大きく圧迫されるため下半身の血流が悪くなり、心臓に血液が戻りにくくなりむくみの原因となります。また妊娠中は多くのストレスがかかりますのでストレスによる血流の悪化もむくみの原因となります。

産後のむくみ

ここまで妊娠中のむくみについて学んできました。ここからはそのむくみが産後も引き続き改善されない理由についてみていくことにします。

妊娠中に1.5倍に増えていた血液量ですが出産後は羊水の排出や出血等で一度に多くの水分が体外へ出ていきます。水分のバランスが急に崩れると体は必要以上の水分を体に溜め込もうとします。この溜め込んだ余分な水分によりむくみやすい状態になってしまいます。

また、産後は授乳によっても体の水分が失われ、失われた水分を補うために多くの水分を溜め込みむくみの原因になります。しかしむくむからといってこの時期は水分を減らすのは避けこまめに水分補給することが大切です。

産後の足のむくみを改善するためにできる簡単な対処方法4つ

産後のむくみが引き起こされる原因についてみてきました。原因によっては体の正常な反応の場合もありますが工夫次第でむくみを軽くすることができます。簡単に取り組むことができる対処方法をご紹介していきます。

①産褥体操を行う

産褥体操とは妊娠出産で変化した体の機能を整えるための体操です。妊娠、分娩後体の筋肉や機能が変化していますので元に戻るように促す必要があります。血液循環が良くなりますので産後の母体の回復を早めてくれます。

血液循環が良くなることでむくみも改善されます。産褥体操の期間は産後すぐから産後6~8週間目頃までです。帝王切開や特別な処置が行われた場合はあまり焦らずに様子を見ながら始めましょう。発熱や寝不足など疲れがたまっているときは控えます。

②足浴を行う

血液の巡りが悪いとむくみの原因になりますのでなるべく体を温める必要があります。産後約1ヶ月は入浴ができませんので血流をよくするために足浴を行いましょう。身体がポカポカするだけでなくリラックス効果も期待できます。

足浴は洗面器にお湯を溜めて約10分間足をつけて温めます。血液の巡りが良くなると余分な水分が排出されやすくなります。アロマオイルと組み合わせるなど工夫次第でリラックス効果を高めることができます。足浴は睡眠への導入の助けにもなります。

③市販のむくみ予防靴下を使う

むくみの予防に手軽に取り入れることができる方法があります。市販のむくみ予防靴下です。むくみ予防靴下は足先から絞るように血流を上げてくれるもので簡単に手に入ります。

むくみ予防靴下は様々なメーカーから販売されており機能やデザインが色々あります。靴下の長さによってはむくみに効果がない場合もあります。またサイズも重要なポイントです。小さすぎるサイズはむくみ予防にかえってよくありませんので自分にあったものを選んでむくみ予防改善に取り入れてみてください。

④寝るときに足を少し高くして寝る

むくみ対策の中でもよく知られている方法の一つに寝るときに足を少し高くして寝る方法があります。血流が悪くなっている時や起きている時間が長いと足に余分な水分が溜まります。クッションなどを足の下にしいて足を少しだけ高くして寝てみましょう。あまり高すぎるとかえってむくみによくありませんから適度な高さにしましょう。夜寝るときだけでなく疲れがたまり昼寝をする場合にも有効です。

本当に子ども産んだの?エクササイズ
加瀬 玲子
ジュリアン
売り上げランキング: 113,148

まとめ:産後のむくみを改善するための対処方法

ここまで、産後のむくみの原因と対処方法について学んできました。最後にもう一度、産後の足のむくみを改善するための対処方法を確認しておきましょう。

  1. 産褥体操を行う
  2. 足浴を行う
  3. 市販のむくみ予防靴下を使う
  4. 寝るときに足を少し高くして寝る

本記事で学んだことを活かし、出産後の足のむくみを改善するために取り組んでみましょう。もしむくみがなかなか取れず酷くなる場合、むくみ以外の症状があるときは医療機関を受診してください。他の病気が原因に隠れているかもしれません。

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