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Dec 12, 2022 · Straighten your leg and gently flex your ankle and toes back toward your shins several times. You can do this in bed, but you may find you get faster relief if you get up and do it on your feet. Cool it. Try standing on a cold surface, which can sometimes stop a spasm. An ice pack or cool compress may also help.
Mar 12, 2024 · Drink water regularly to stay hydrated during the day. Try a warm bath before bed to relax your muscles. Eat foods rich in magnesium and potassium (like bananas). In some studies, taking a magnesium supplement reduced the number of leg cramps during pregnancy.
- Overview
- Why is this happening, anyway?
- What remedies really work?
- When to see a doctor
- I’m not sure if I’m pregnant. Could leg cramps be a sign that I am?
- Stopping leg cramps before they start
- The takeaway
Pregnancy isn’t always a cakewalk. Sure, we hear how beautiful it is (and it is!), but your first months may have been filled with morning sickness and heartburn. And just when you think you’re out of the woods, leg cramps come along.
Leg cramps are a common pregnancy symptom that usually occurs in the second and third trimester. In fact, nearly half of all pregnant women report muscle spasms by the third trimester.
You may experience these cramps mainly at night — just when you’d like to get the sleep you’re probably craving — and feel tightness in your calf, foot, or both areas. Some women also experience them after sitting in one position for an extended amount of time.
It may not be possible to entirely prevent leg cramps. But preventative and relief measures like stretching, staying active, and drinking plenty of water may help ease your symptoms and get your mind back on the true joys of pregnancy.
Circulation changes
During pregnancy, circulation slows — this is totally normal and not a reason to worry. It’s due in part to overactive hormones. (You probably know by now that hormones are gifts that keep on giving for the whole 40 weeks — and beyond.) During later trimesters, your body also experiences an increase in blood volume, which also contributes to slow circulation. This can lead to swelling and cramping in your legs.
Tips for improving circulation while pregnant
•Try sleeping on your left side. •Elevate your legs as often as possible — literally, find the time to put your feet up and relax if you can. •At night, place a pillow under or between your legs. •During the day, stand up and walk around every hour or two — especially if you have a job that keeps you at a desk all day. Was this helpful?
Dehydration
Quick check: Are you drinking enough water? During pregnancy, you’re ideally drinking 8 to 12 cups of water each day. Watch out for symptoms of dehydration, like dark yellow pee (it should be clear or nearly clear). Dehydration can cause and worsen leg cramps. If you’re experiencing them, try upping your daily water intake.
Stretching before bed
Performing a calf stretch before getting into bed at night may help prevent or ease leg cramps. Follow these steps: 1.Stand facing a wall, an arm’s length away. 2.Place your hands on the wall in front of you. 3.Step your right foot back. Keep your heels on the floor the whole time and bend your left knee while keeping your right leg straight. Keep your left knee bent as so you feel the stretch in your right calf muscle. 4.Hold for up to 30 seconds. Switch legs, if needed.
Staying hydrated
Drinking plenty of water during pregnancy is important to prevent dehydration — and dehydration can also lead to those awful leg cramps. Try to drink 8 to 12 cups of water each day during pregnancy. Easier said than done, sure — but super important for a lot of good reasons.
Applying heat
Try applying heat to your cramping muscle. It may help loosen up the cramp. No need to buy a fancy heating pad: You can also use a microwave-safe cloth bag (or a sock) filled with rice.
Leg cramps are a common pregnancy symptom. (That doesn’t make having them any easier, but hopefully it turns down the stress dial a bit.)
If you’re concerned about your pain or they’re causing too much lost shut-eye, mention it at your next prenatal checkup.
Also call your doctor and let them know if your leg cramps are severe, persistent, or worsening. You may need supplements or medication.
Seek medical help immediately if you experience severe swelling in one or both legs, pain walking, or enlarged veins. These may be symptoms of a blood clot.
The straight answer here is that there is no straight answer. (Great.)
Leg cramps are most common in the second and third trimester of pregnancy, not the first. But changing symptoms are a valid reason to wonder if you’re pregnant.
Some women do report aches and pains during the first trimester. This is likely due to your hormonal changes and your expanding uterus.
Leg cramps alone can’t tell you if you’re pregnant. If you suspect you’re pregnant or miss your period, take an at-home pregnancy test or see your doctor to confirm.
To prevent leg cramps, try the following:
•Drink between 8 and 12 cups of water per day. •Stay active throughout your pregnancy. •Stretch out your calf muscles. •Wear comfortable shoes — leave the heels at home! •Eat a balanced diet with calcium- and magnesium-rich foods like yogurt, leafy greens, whole grains, dried fruit, nuts, and seeds Was this helpful?
Experiencing leg cramps during pregnancy isn’t pleasant. But it’s a common symptom, especially at night. Try our tips — we think they’ll help.
And as always, let your doctor know if you have any related worries. Never feel bad or self-conscious about phoning or emailing your clinic — helping you through a healthy pregnancy is the number one concern of OB doctors and nurses.
Step-by-Step Care: Do calf stretches. Stretch with your heels flexed. Stretch before bed if you get cramps at night. If you get a cramp, straighten your leg, heel first, and wiggle your toes ...
Leg cramps are common during pregnancy, especially in the second and third trimesters. And they happen most often at night. Doctors don't know exactly what causes leg cramps during pregnancy. Here are some things you can do to help relieve a leg cramp. Stretch your leg (flex your toes toward your head). Place a heating pad or warm water bottle ...
Dec 18, 2023 · The most common cause of muscle cramps is straining and overusing a muscle. Other possible causes include: Compression of nerves from problems such as a spinal cord injury or a pinched nerve in the neck or back. Dehydration. Low levels of electrolytes, such as magnesium, potassium, or calcium. Pregnancy.
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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.
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