Pregnancy-related leg cramps are sudden, involuntary contractions of the calf or foot muscle that lock the muscle tight for anywhere from a few seconds to a few minutes. They are one of the most common complaints of the second and third trimesters, and studies suggest somewhere between a third and a half of pregnant women experience them. They also have a cruel habit of striking at night, often right as you have finally found a comfortable position.
They are usually harmless. They are also largely preventable.
Why They Happen
There is no single confirmed cause, but several underlying aspects of pregnancy may be at play.
Your blood volume increases significantly during pregnancy, and your growing uterus puts pressure on the blood vessels returning blood from your legs, which slows circulation. Your center of gravity shifts and you are carrying more weight, so your calf muscles work harder through the day and are more fatigued by night. Nerve compression in the pelvis can play a role as well. Your body needs more of certain minerals during pregnancy, and low magnesium or calcium has long been suspected as a contributor, though research on supplementation has produced mixed results.
Dehydration is a real factor, and it deserves extra attention in Arizona. During San Tan Valley summers, it is easy to fall behind on fluids without noticing, and that makes cramping more likely.
What To Do When Leg Cramping Hits
The instinct is to point your toes, which usually makes it worse. Do the opposite.
- Flex your foot upward, pulling your toes toward your shin, and hold the stretch. Straightening your leg while you do it helps.
- Massage the muscle firmly, or have your partner do it, while you keep the stretch.
- Apply warmth with a heating pad or warm shower once the spasm eases, then walk around the room for a minute to restore circulation.
Soreness the next day is normal after a hard cramp and does not mean anything is wrong.
How to Prevent Pregnancy-Related Leg Cramps
A few habits meaningfully reduce the frequency of these leg cramps.
Stretch your calves before bed. Stand about arm’s length from a wall, place your hands on it, step one foot back with the heel down and the back leg straight, and hold for 30 seconds on each side. Doing this nightly is one of the better supported strategies available.
Stay ahead on fluids throughout the day rather than drinking a large amount at once. Take short walks and avoid sitting or standing in one position for long stretches, and put your feet up when you can. Sleep on your left side in the later trimesters, which improves blood flow, and consider a pillow between your knees. Wear supportive shoes rather than flat unsupportive sandals, and ask your provider about compression stockings if you have swelling or spend long hours on your feet.
Before you add magnesium, calcium, or any other supplement, check with your provider. Evidence for these is inconsistent, and your prenatal vitamin may already cover what you need.
When a Leg Cramp Is Not a Leg Cramp
This is the part worth reading twice. Pregnancy raises your risk of blood clots, and a deep vein thrombosis can be mistaken for a cramp at first. The difference is that a cramp releases and a clot does not.
Call your provider right away for pain in one leg that is constant rather than spasming, swelling in one leg noticeably greater than the other, calf or thigh skin that is red, warm, or discolored, or tenderness along the back of the leg that persists. Sudden shortness of breath, chest pain, or coughing up blood is a medical emergency and warrants a 911 call, since it can signal a clot that has traveled to the lungs.
If you have the urge to move your legs at night, it is a good idea to bring that up to your provider, especially if it keeps you awake. You may have restless legs syndrome, which is common in pregnancy and sometimes linked to low iron.
Rest Is Part of a Healthy Pregnancy
Losing sleep night after night affects far more than your mood. Bring leg cramps up at your next prenatal visit so your provider can rule out anything concerning and help you build a plan that lets you sleep.
To schedule an appointment for pregnancy care with My Obgyne in San Tan Valley, call (480) 987-5500 or request an appointment online.
