8 Best Home Remedies To Prevent Leg Cramps During Pregnancy
Blood supply changes and extra weight on the leg muscles could cause leg cramps.
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In This Article
Muscle cramps occur due to the sudden involuntary contraction of a muscle. Leg cramps occur in the calf muscles of the lower legs. It is common for women to notice their legs cramping during pregnancy, with the cramping lasting for a few seconds to several minutes (1) (2).
Leg cramps usually do not affect your pregnancy. Nevertheless, they can be annoying since they lead to sharp pain, making it difficult for you to perform daily tasks. The muscle may tighten, and after the cramp subsides, it may feel tender for up to 24 hours (3). Leg cramps in pregnancy may be more common during the second and third trimesters.
Read this post to know the various causes, risk factors, and treatment options for leg cramps during pregnancy.
What Are The Causes And Risk Factors Of Leg Cramps During Pregnancy?
Some causes and risk factors of leg cramps during pregnancy include (3):
- Calcium and magnesium deficiency: Hormonal changes during pregnancy may decrease calcium and magnesium levels, giving rise to leg cramps.
- Changes in blood circulation: The blood volume of a woman increases by about 50% during pregnancy (3). This causes the circulation to slow down, causing swelling and cramping in the legs.
- Dehydration: Leg cramps may also occur due to insufficient water intake. Water hydrates the body and improves the circulation of blood. In the absence of water, muscles become dehydrated and have electrolyte imbalance. This makes muscles prone to cramps.
- Fatigue and weight gain: During pregnancy, the constant increase in the mother and baby’s weight causes the leg muscles to become weak and tired. As a result of the fatigue, leg cramps may occur.
- Compression of blood vessels: The increase in the size of the uterus puts extra pressure on the nerves and blood vessels, disrupting blood circulation to lower limbs. This may lead to leg cramps.
- Deep vein thrombosis: On rare occasions, leg cramps may also be due to blood clot. These blood clots form in the leg vein and are usually accompanied by pain and swelling in the legs. Deep vein thrombosis needs immediate treatment (1) (4).
- Too much or too little physical activity may also cause leg cramps.
What Are The Home Remedies For Leg Cramps During Pregnancy?
Some home remedies that help reduce leg cramps during pregnancy are:
- Set a bedtime routine: Since leg cramps generally occur during the night, it is a good idea to set a bedtime routine to help reduce cramps. Some things you can do are (1):
- Walk around on your heels before going to bed
- Raise your feet by keeping them over a pillow
- Ensure that there is enough space on the bed to move your legs around
- Soak your legs in warm water before sleeping
- Maintain hydration: Water is important for good blood circulation in the body; therefore, drinking eight to twelve glasses of water is recommended (5) (6).
- Apply heat or ice: Application of heat helps reduce leg cramps. Heat relaxes the muscles and increases blood flow. Ice helps reduce the pain in sore muscle (3).
- Give a massage: Massaging the cramp and the muscles around it restores the blood flow and supply of oxygen and nutrients to the tightened muscles (3).
- Perform stretching: When your legs cramp, stretch them and hold them for some time. This lengthens the muscle fibers and improves the blood supply (3).
- Stay active: Getting up and walking helps reduce leg cramps. You may also gently wiggle your legs while walking (5).
- Include exercise: Regular exercise helps reduce several pregnancy-related complications. Some exercises that relieve leg cramps are (7):
- Point and flex your elevated feet while lying on your back
- Bend and stretch your feet up and down several times
- Rotate your feet on both sides
- Have Epsom salt bath: When Epsom salt dissolves in water, it releases magnesium, which helps regulate muscle contractions. Therefore, soaking legs in an Epsom salt bath can reduce leg cramps and help in soreness of muscles after cramps (3). However, do not ingest the salt, it may cause overdose or poisoning.
How To Prevent Leg Cramps During Pregnancy?
The following steps may help prevent leg cramps during pregnancy to some extent(7) (9).
- Stretch before exercising.
- Eat a well-balanced meal to fulfill your nutritional needs.
- After talking to your healthcare provider, take vitamin supplements including calcium, and magnesium.
- Incorporate exercises such as walking or dancing into your daily routine.
When To Talk To The Doctor About Cramps?
Most cramps last for a short period; however, you should see a doctor if the (3)(6):
- Pain does not resolve
- Pain is severe and accompanied by redness and swelling
- Cramps make walking difficult
- Legs are swollen
- Legs have red swollen spots
- Legs have enlarged veins
Frequently Asked Questions
1. Do leg cramps indicate miscarriage?
Some women may experience leg cramps with other symptoms of miscarriage. However, leg cramps alone aren’t a sign of miscarriage.
2. What foods help to relieve leg cramps in pregnancy?
Leg cramps during pregnancy can occur due to several reasons. Clinical trials show that magnesium supplementation can alleviate leg cramps caused by magnesium deficiency (14). Thus, expectant mothers should include magnesium-rich foods, such as whole grains, dried fruits, beans, nuts, seeds, and green leafy veggies, in their diet to prevent leg cramps during pregnancy.
3. Can a lack of vitamin D cause leg pain during pregnancy?
Vitamin D is an essential nutrient that facilitates calcium absorption and maintains muscle health. Thus, a lack of vitamin D in the body can cause leg cramps during pregnancy.
4. Do leg cramps indicate labor?
Many mothers experience leg cramps during active labor. However, leg cramps do not necessarily signify that labor is nearing.
5. Can excessive walking during pregnancy cause leg cramps?
As your baby grows and the uterus expands, the extra weight presses on specific nerves, which may trigger leg cramps. When a mother walks too much, the cramping may increase due to strain on the leg muscles due to the extra weight.
Pregnancy is a beautiful journey, but the accompanying challenges may make it a little uncomfortable for some women. Fortunately, most complications are resolved after childbirth, but it is important to take care of yourself and consult your doctor if you are worried. Timely diagnosis and treatment will help you stay happy and healthy throughout the pregnancy.
Key Pointers
- Dehydration, deficiency in calcium and magnesium, and compression of blood vessels are a few causes of leg cramps in pregnancy.
- Hydrating, giving a massage, and indulging in regular exercises are some effective home remedies.
- Following a nutritious diet and taking vitamin supplements can prevent leg cramps in expectant mothers.
- If the pain doesn’t subside, walking becomes difficult, and legs are swollen, you may consult your healthcare provider.
References
- Leg cramps during pregnancy: how to avoid them.
https://www.nct.org.uk/pregnancy/worries-and-discomforts/common-discomforts/leg-cramps-during-pregnancy-how-avoid-them - Interventions for leg cramps during pregnancy.
https://www.cochrane.org/CD010655/PREG_interventions-leg-cramps-during-pregnancy - What Causes Leg Cramps in Pregnancy?
https://unmhealth.org/stories/2021/06/leg-cramps-during-pregnancy.html - Signs And Symptoms Of Blood Clots.
https://www.stoptheclot.org/learn_more/signs-and-symptoms-of-blood-clots/ - Leg Cramps.
https://my.clevelandclinic.org/health/diseases/14170-leg-cramps - Leg Cramps.
https://www.connecticutchildrens.org/health-library/en/parents/leg-cramps/ - Leg cramps during pregnancy.
https://www.pregnancybirthbaby.org.au/leg-cramps-during-pregnancy - Blood Clots And Pregnancy.
https://www.marchofdimes.org/complications/blood-clots-and-pregnancy.aspx - Jeanne S Sheffield Susan M Ramin; (2004); Tetanus in pregnancy.
https://pubmed.ncbi.nlm.nih.gov/15168315/ - 10 common pregnancy complaints.
https://www.tommys.org/pregnancy-information/im-pregnant/early-pregnancy/10-common-pregnancy-complaints - Leg Cramps and the Nutrition Connection.
https://www.uwhealth.org/news/leg-cramps-and-nutrition-connection - Leg Pain.
https://medlineplus.gov/ency/article/003182.htm - Foot & Leg Pain.
https://www.instituteforchronicpain.org/common-conditions/foot-leg-pain - Beneficial Effects of Magnesium Supplementation On Idiopathic Muscle Cramps.
https://clinicaltrials.gov/ct2/show/NCT00963638
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