March of Dimes: “Your Pregnant Body: Leg Cramps.”
Getting Relief From Leg Cramps During Pregnancy
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.
Let’s start by talking about what causes these cramps, because knowledge is power when it comes to getting relief.
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.
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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.
Weight gain
The pressure from your growing baby can take a toll on your nerves and blood vessels, including the ones that go to your legs. This is why you’re more likely to experience leg cramps as your pregnancy progresses, especially in the third trimester.
Gaining a healthy amount of weight and staying active during your pregnancy may help prevent leg cramps. Talk to your healthcare provider if you’re concerned.
Fatigue
It’s the norm to feel tired during pregnancy — you’re growing a tiny human! — and this is especially true as you gain more weight in the second and third trimester. As your muscles get fatigued from the added pressure, too, it can lead to leg cramps.
Try drinking plenty of water, going for a walk during the day, and stretching before bed to prevent leg cramps due to muscle fatigue.
Calcium or magnesium deficiency
Having too little calcium or magnesium in your diet may contribute to leg cramps.
But if you already take a prenatal vitamin, you likely don’t need to take an additional supplement. A 2015 review of studies of 390 pregnant women found that taking magnesium or calcium supplements made little to no difference when it came to experiencing leg cramps.
If you’re concerned you aren’t getting enough of these nutrients, speak to your doctor. You’re probably getting labs done occasionally anyway, so it doesn’t hurt to have these levels checked.
DVT blood clot
A deep vein thrombosis (DVT) blood clot can occur in the legs, thigh, or pelvis. Pregnant women are 5 to 10 times more likely to develop a DVT than non-pregnant women. While there’s no need to panic that you’ll get one — it’s pretty uncommon to start with — we can’t say enough that knowledge is power.
Bottom line: Keep moving. We’re not talking marathons here, but the best way to prevent DVT during pregnancy is to avoid hours at a time of inactivity.
If your job requires a lot of sitting, you could set a quiet alarm on your phone to go off every hour to remind you to get up and walk — perhaps to the water cooler to add to your water intake for the day! Two birds, one stone.
Also take extra care to get up during long flights. You may want to check with your doctor before flying while pregnant.
Symptoms of a blood clot are similar to leg cramps, but a DVT blood clot is a medical emergency. Seek medical care right away if you experience symptoms like:
- a lot of pain in your legs when you’re standing or moving around
- severe swelling
- warm-to-the-touch skin near the affected area
Leg Cramps and Leg Pain
If you have painful leg cramps, you’re not alone. Many pregnant women have them in the second or third trimester, often at night. No one knows for sure why women get more leg cramps during pregnancy. It may have to do with changes in blood circulation and stress on your leg muscles from carrying extra weight. Your growing baby also puts pressure on the nerves and blood vessels that go to your legs. And some doctors say low calcium, or a change in the way your body processes calcium, may cause cramps. Leg cramps usually go away within a few minutes.
Call Doctor If:
- You have swelling, tenderness, redness, or warmth in the leg.
- The pain doesn’t go away.
- You have trouble walking.
- You think you need to take calciumsupplements.
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. Gently massage your calf to relax the muscle.
- Avoid sitting or standing in one position for a long time. Move around. Don’t sit with your legs crossed or other ways that may hamper blood flow.
- Take a walk every day or do other regular exercise to prevent cramping, with your doctor’s OK.
- Drink plenty of fluids to keep your muscles hydrated.
- If you get cramps at night, take a bath before bed to relax leg muscles.
- When you have a cramp, put a warm towel or hot water bottle on the area.
Show Sources
U.S. Department of Health and Human Services Office on Women’s Health: “Pregnancy: Body Changes and Discomforts.”
Nemours Foundation: “Parent Questions & Answers.”
March of Dimes: “Your Pregnant Body: Leg Cramps.”
UCSF: Coping With Common Discomforts of Pregnancy.”
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