Leg cramps — painful involuntary muscle contractions that typically affect the calf, foot or both — are common during pregnancy, often striking at night during the second and third trimesters.
What causes leg cramps in pregnancy?
Leg cramps during pregnancy might be caused by fatigue, the uterus pressing on certain nerves, or decreased circulation in the legs from the pressure of the baby on blood vessels. They might also be caused by calcium or magnesium deficiency, or dehydration.
How to avoid and treat pregnancy leg cramps?
- Exercise regularly and include a stretching routine. For a simple calf stretch – stand at arm’s length from a wall, place your hands on the wall in front of you and move your right foot behind your left foot with toes facing the wall. Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. Hold the stretch for about 30 seconds, being careful to keep your back straight and your hips forward. Breath deeply through the stretch. Repeat with the other leg.
- When spasms hit, gently perform the stretch on the affected side and then rest with your legs elevated.
- A warm bath, ice massage or muscle massage may help too.
- Drink lots of water. Your urine will be clear or light yellow when you’re adequately hydrated.
- Wear support socks or stockings that provide some compression on your calves.
- Increase the calcium and magnesium in your diet by eating food such as whole grains, beans, dried fruit, nuts and seeds.