Leg cramps during pregnancy

Leg cramps in pregnancy are a painful problem for many mums-to-be. Find out what they are, what causes them, how you can help prevent them if you’ve been suffering and what you can do if you suddenly find yourself grimacing through a cramping calf.

What are leg cramps?

Unfortunately for mums-to-be, leg cramps are a common problem in pregnancy, particularly in the later weeks.

You’ll feel cramps as sudden involuntary spasms of your leg muscles, mostly your calf muscles but sometimes in your thighs or feet, and it can really hurt! They can last anything from a few seconds to 10 jaw-clenching, toe-curling minutes. Your muscle might feel tender for a short while after the cramping has stopped too.

Because leg cramps most commonly happen at night, you can add them to the list of pregnancy-related annoyances that can disturb your precious sleep. Lovely!

Why do I get leg cramps in pregnancy?

We don’t know exactly why they happen in pregnancy. Possible reasons are changes to how your nerves and muscles perform now that you’re pregnant, weight gain, looseness of your joints in the later weeks of pregnancy, changes to your circulation and more pressure on your leg muscles from carrying extra weight.

Other reasons may be the pressure from your growing baby on nerves and blood vessels and imbalances in or lack of salts, minerals and vitamins, perhaps related to diet. The good news is that leg cramps should disappear after you have given birth.

How can I avoid getting leg cramps?

Try these self-care measures to help prevent leg cramps if you’ve been getting them:

• Do regular exercise that works your leg muscles and ankles—exercise will help improve your circulation
• Keep well hydrated by drinking plenty of water throughout the day.
• Eat a balanced, healthy diet. If your diet is poor speak to your midwife or GP.
• Avoid pointing your toes (keep your feet bent comfortably) when you’re lying in bed—remember to sleep on your side after 28 weeks
• Keep blankets and covers loose to make it easier to move your legs around while asleep.
• Wear shoes with good support and a slightly raised heel during the day. Flat pumps can cause strain to the calf muscles.

How can I get rid of leg cramps?

If you’re rudely awoken in the night or at any other time by a crippling leg cramp, stretching out your muscle and massaging the painful area can help. Often you will have jumped out of bed anyway as the cramp is so severe! Stretch your leg out, and bend and straighten your foot up and down.  Walking about for a minute or so can help and giving the affected muscles a good rub can ease the pain.

A hot shower or a warm bath before bed can sometimes help relax tired muscles particularly if you are seated or standing all day at work. A hot shower or a warm bath before bed can sometimes help relax tired muscles particularly if you are seated or standing all day at work. Post cramp tenderness can last for several hours- massaging the muscles with ice cubes wrapped in a cloth or a pack of frozen peas can sometimes provide relief. Taking paracetamol is rarely useful and during a cramp is useless as it takes too long to work.

If the pain in your leg does not ease or if there is swelling, redness or increased heat in the leg seek medical attention at once as the symptoms may be coming from  a clot in the leg veins. While uncommon, it is more likely to occur in pregnancy and needs immediate treatment.