When I was pregnant with my daughter, I remember waking up in the middle of the night with severe, painful leg cramps. I noticed that I began experiencing these leg cramps towards the end of my second trimester and it lasted until I delivered. These cramps would happen quite frequently and the only way that I could get rid of them was to carefully stand up and attempt to stretch my calf muscles. There was times where it hurt so bad and it was very painful while attempting to get my muscles to relax. The cramps seemed to last a minute or longer before I could finally get my muscle would relax. I always stretched my calves out after a cramp to avoid long term problems or pain.
Disclosure: This post is for informational purposes only. The opinions in this post are my own and may differ from your own. This post shouldn’t replace following up with your doctor if you have any questions or concerns with leg cramps.
Why Didn’t Anyone Warn Me About the Severe Leg Cramps During Pregnancy?
Leg cramps are considered normal during pregnancy. As your belly starts to grow and put pressure on the uterus, you may begin experiencing leg cramps as early as your second trimester and as your belly grows you may notice that the leg cramps become more frequent. During pregnancy, your legs have to adjust to carrying more weight due to pregnancy weight gain. Also, the added weight and pressure from pregnancy makes your more prone to muscle fatigue easier. Your growing belly is also putting more weight on the uterus which can decrease blood flow back to the heart. If your blood flow is restricted it can cause inadequate blood flow to the muscles in your extremities especially your legs, leaving the muscles at risk for muscle fatigue.
How Can I Prevent Severe Leg Cramps During Pregnancy?
If you have experienced these painful leg cramps, you are probably wanting to know what you can do to prevent it from happening again. It is important to take care of yourself during pregnancy and if you are experiencing frequent leg cramps make sure you mention it to your doctor. Try these tips and tricks to help reduce leg cramps:
- Stay hydrated throughout the day.
- Wiggle your toes and rotate your ankles when you are sitting down to eat, rest, or watch tv.
- Lie down on your left side to allow maximum blood flow to your lower extremities. laying on your left side also improves circulation.
- Do take a warm bath before bed. This may help you relax your muscles.
- Don’t cross your legs for long periods of time.
- Take frequent breaks, if possible.
- Do wear comfortable shoes. Make sure that they aren’t too tight and allow your feet to expand. Avoid tying your shoes laces too tight.
- If you are on your feet all day, try to walk around to avoid standing in one position for too long. Also, if ask your boss for a reasonable accommodation. See if they can get a chair or a stool to sit down for a few minutes during your shift.
- Prop your feet up as much as possible throughout the day to help improve blood circulation.
- Avoid fatigue by getting plenty of rest.
- Do take a walk if your doctor or midwife hasn’t put you on bed rest or given you specific restrictions.
- Stretch your calf muscles several times throughout the day.
- Make sure that you are getting enough calcium.
- Try eating foods that contain potassium and magnesium, such as bananas.
If these tips and tricks don’t help reduce the frequency of leg cramps that you are experiencing, inform your doctor to rule out other possible causes. Contact your doctor or labor and delivery immediately if you are unable to get your muscle to relax. Also, talk to your doctor before adding any supplements in addition to your prenatal vitamins.
How Can I Get Rid of Painful Leg Cramps?
If your experience a painful leg cramps, make sure that you immediately stretch your calf muscle. This might be painful to do while your leg is cramping but it is important to release the tension on the muscles. I used to stand up and I would straighten my leg putting my heel on the floor first. As I straightened my leg, I would flex my toes towards my shin. (See photo on Pinterest for technique if needed) Once you get your muscle to relax, make sure to stretch out your half muscles with additional calf stretches.
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Did you experience painful leg cramps during pregnancy?
