8 Tips to Manage Leg Cramps During Pregnancy

Leg cramps are a common occurrence for women in the second trimester of their pregnancy. Doctors have debated for many years on what exactly the cause is, some attribute it to weight gain, the pressing of the uterus on certain nerves, poor circulation, vitamin deficiencies, and hormonal changes to name a few.

Whatever the reason may be for your leg cramps, they can be uncomfortable and even get in the way of you getting a good night’s sleep. Use these tips to stave off leg cramps and make this special time more pleasant.

Perform Calf Stretches

Some studies suggest that stretching before bed can prevent muscle cramps during the night. To do this, fully extend your arms and place your hands on the wall. Then, move one foot directly behind the other. Slowly bend your front leg forward while keeping your back knee straight and hips forward. Switch and repeat for a deep stretch.

Get Regular Exercise

Staying active during your pregnancy and getting in a regular amount is a good way to ward off muscle cramps. Try taking regular walks and participating in low-endurance activities to stay healthy during this time, as regular exercise has been proven to reduce leg cramps. Be sure to check with your doctor before embarking on a fitness plan.

Use Compression Socks

Medical compression socks are another helpful way to alleviate and prevent leg cramps. Pregnancy socks provide gradual compression to the ankles and legs, which improve blood circulation. Poor circulation can mean less oxygen is being delivered to the muscles of the legs, which can then cause uncomfortable cramping.

Choose Comfortable Shoes

During your pregnancy, it’s best to leave the stilettos at home. Instead, choose a pair of shoes that have good arch support and are easy to walk in. Experts also recommend wearing shoes with firm heel counters, which lock the foot into place.

Drink Enough Fluids

Leg cramps can sometimes be caused by dehydration, so taking in enough water is important. As a rule of thumb, you should strive to drink at least 6 8-ounce glasses of water per day during your pregnancy. Some people need more than this depending on the unique needs of their body. When your urine is a clear or pale yellow, you’ll know you’re taking in enough.

Take Magnesium & Calcium Supplements

Magnesium is found in a variety of foods, including peanut butter, avocado, and almonds to name a few. You can find calcium in milk, beans and lentils, and fruits like blueberries and kiwi. Sometimes, it can be hard to eat enough of these foods. A lack of these nutrients is thought to be one of the causes of leg cramps. Taking supplements (https://www.knowyourotcs.org/tips-for-taking-dietary-supplements/) is a great way to ensure you get enough of these nutrients.

Stay Warm

Once a leg cramp has begun, using heat on it can alleviate tension by loosening up the muscle. Try using a hot compress or fill a sock with rice and microwave and place it on the affected area for quick relief.

Massage Your Leg

Massaging the problem area of your leg is another effective way to alleviate leg cramps. Using one hand, apply light pressure wherever your leg is bothering you for 30-seconds to a minute for relief. Another great tip is to indulge in a prenatal massage, but make sure to find an experienced technician who specializes in pregnant women.

Don’t let leg cramps ruin your comfort any longer. Use these tips to find relief and make your pregnancy more enjoyable. Remember, if you have persistent, worsening, or intense leg cramps, consult a medical professional right away.

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Emma

A mother and lover of all things practical. My blog covers about motherhood by exploring all areas of life. Our tips and tricks help the large community to do more in less time so they can spend time enjoying happy, healthy families.