Leg Cramps During Pregnancy - Causes, Prevention and Treatment.

Introduction

Muscle cramps are one of the most commonly experienced discomforts during pregnancy. Most muscle cramps during pregnancy are associated with the lower extremities, particularly the calves. Out of ten pregnant people, three are affected by leg cramps. Usually, expecting mothers experience leg cramps at night.

What Are Leg Cramps?

A cramp is a sign of muscles contracting tightly when they actually should not. Cramps are caused due to acid building in the muscles. Leg cramps during pregnancy are painful involuntary muscle spasms that commonly occur in calf muscles, but can also occur in the feet or thighs. These painful calf muscle cramps are known non-clinically as “Charley horses.”

What Are the Causes of Leg Cramps During Pregnancy?

The exact cause of leg cramps during pregnancy is unknown. However few factors which are believed to cause leg cramps during pregnancy are as follows:

• Deficiency of minerals like calcium, magnesium, and potassium.

• Being too active or being too inactive.

• Pregnancy fatigue that occurs due to carrying the extra baby weight.

• Hormonal changes during pregnancy.

• The pressure exerted on the nerves and blood vessels of the leg by the growing baby.

• Dehydration.

• Lack of stretching before exercise.

• Changes in circulation or blood flow.

• Changes in metabolism.

• Vitamin deficiencies.

When Do Pregnancy Leg Cramps Need Medical Attention?

Even though leg cramps are common during pregnancy, cramps that do not get better with at-home treatments or which keep pregnant women awake at night require medical attention. Sometimes, leg cramps during pregnancy could be a sign of deep vein thrombosis (DVT), which is a serious medical condition that causes blood clots. Pregnant women are more prone to blood clots than non-pregnant women. The symptoms that require medical attention are as follows:

• Persistent, severe, or worsening leg cramps.

• Swelling and tenderness in the legs.

• Enlarged veins in the legs.

• Severe leg pain while standing up.

• Red spots that are warm to touch.

• Difficulty in walking.

How to Treat Leg Cramps During Pregnancy at Home?

Often leg cramps during pregnancy can be treated safely using at-home treatment methods. They are as follows:

• Application of ice and heat on a rotation basis. Applying ice eases, the pain of the cramp, while applying heat relaxes the muscle and increases the blood flow.

• Soaking the leg in an epsom salt bath. When epsom salt is dissolved in water, magnesium is released, which plays a major role in muscle contraction.

• Massage the cramping and neighboring muscles, which help in releasing the tightened muscles that gradually restore oxygen, blood flow, and nutrients to the muscle. Self-massage for 30 seconds to one minute can be done by using one hand over the calf or wherever the leg is cramping.

• Hold the leg in a stretched position until the cramp ends. This leads to the lengthening of muscle fibers, which allows them to contract and tighten properly, resulting in the restoration of the muscle’s oxygen supply.

• Straighten the leg with heels flexed and wiggle the toes.

• Walk around instead of standing or sitting in one position, which might hamper the blood flow.

How to Prevent Leg Cramps During Pregnancy?

The steps that help in preventing leg cramps during pregnancy are as follows:

• Staying Hydrated: Leg cramps are a common sign of dehydration, and keeping muscles hydrated helps prevent cramps. Water helps body stay hydrated, thereby making the heart’s function of pumping blood easier. The heart sends oxygen to muscles and organs, thereby reducing the chances of circulation problems and cramps. Hence pregnant women should drink at least eight to twelve cups of water every day.

• Getting Adequate Vitamins and Minerals: Hormonal and dietary changes during pregnancy can lead to reduced magnesium and calcium levels which might cause cramps. Pregnant women should consume 1,000 milligrams of calcium every day. The following can be consumed by pregnant women to prevent leg cramps:

  1. Prenatal vitamins.

  2. Magnesium-rich foods like avocados, dark chocolate, nuts, grains, dried fruits, seeds, and beans.

  3. Vitamin B complex supplements.

  4. Potassium-rich foods like bananas, spinach, and kiwis.

  5. Calcium-rich foods like seeds, salmon, and cheese.

• Staying Active: Staying active during pregnancy helps in preventing cramps caused due to additional weight gained during pregnancy. Regular physical activity and an exercise program under the guidance of a doctor help in gaining a healthy weight sufficient to nourish the baby.

• Stretching Calf Muscles: Stretching calf muscles before going to bed helps in preventing leg cramps that occur at night during pregnancy. The following steps can be used to perform a calf stretch:

  1. Stand facing a wall at a one arm’s length distance.

  2. Place the hands on the wall.

  3. Keeping the right foot back and heels on the floor, the left knee should be bent while keeping the right leg straight. The left knee should be kept bent up to a point where stretch is felt in the right calf muscle. Hold this position for 30 seconds.

  4. Legs can be switched if needed.

• Selecting the Right Footwear: Select comfortable footwear that provides support and surrounds the heel, thereby locking the foot into the footwear. The extra pressure exerted by the uterus on the blood vessels leads to strain in the leg and feet leading to leg cramps. Wearing compression socks helps to move the valves in the blood vessels closer, which helps in maintaining better blood flow in the legs.

• Warm Showers: Taking a hot bath or warm shower before going to bed helps in relaxing the muscles.

• Sleeping Positions: High blood volume during pregnancy causes slower circulation, which can lead to cramps. The following changes in sleeping positions can help in preventing cramps due to circulation changes:

  1. Sleeping on the left side helps to eliminate the pressure on the liver, which is on the right side of the body, thereby improving circulation.

  2. Placing a pillow between the knees while sleeping helps in relieving stress and facilitating blood flow through a major vein that supplies blood to the heart and back.

  3. Elevating the legs and putting the feet up helps in pushing the blood flow back to the heart and lungs.

Conclusion

Even though leg cramps during pregnancy are common, it is not a pleasant experience. Leg cramps that are persistent or severe should be reported to the doctor; even though it is not possible to completely get rid of pregnancy cramps, preventive measures like staying active, stretching, and drinking plenty of water help calming the symptoms and enjoying the joyful journey of pregnancy.