Between your racing mind, ever growing belly, and raging hormones, you’re probably already having a tough time sleeping these days. In fact, it’s believed that more than 50 percent of pregnant women have insomnia.
Yup, it’s true; whether due to physical discomfort, excitement and anxiety about being a new mama, or frequent late-night trips to the bathroom, sleep can be quite elusive during pregnancy — especially if you’re experiencing leg cramps too.
Not to worry, though; we’re here to help!
In this post, we’re going to uncover all there is to know about leg cramps, including the top tips and tricks for prevention and relief. So if you’re a soon-to-be mama looking for pregnancy-safe solutions to ease those pesky cramps — keep reading.
How Can I Combat Leg Cramps During Pregnancy?
Along with swelling (edema) and varicose veins, leg cramps are a pretty normal part of pregnancy — but what causes them?
Truth be told, it isn’t exactly crystal clear as to what causes these painful muscle spasms, but experts have a few theories. Possible causes of leg cramps include:
- Pregnancy fatigue from carrying extra baby weight
- Not drinking enough water
- Too little or too much exercise
- Poor blood circulation
- A mineral imbalance or vitamin deficiency
- Pregnancy hormones
- Compression of the blood vessels in the legs
Although every pregnancy is unique, leg cramps tend to strike during the second trimester and can sometimes stick around until the end of the third trimester. They can feel incredibly painful, with spasms that radiate through the calf muscles and up the legs.
Needless to say, leg cramps can be a pain — literally. Fortunately, there are many things you can do to ease this pain. Here are a few tips to help you prevent and soothe pregnancy leg cramps:
Tip #1: Drink Lots of H2O
Believe it or not, staying adequately hydrated throughout the day can help to keep the leg cramps away! Most experts recommend drinking eight to 12 glasses of water daily during pregnancy.
Not particularly fond of plain ol’ drinking water? Add a slice of fruit to jazz it up!
Tip #2: Take a Warm Bath
If you ask us, there’s just about nothing better than a warm bubble bath to wash away the day’s stress — toss in a few sprinkles of our Therapeutic Bath Salt for an even more relaxing and indulgent experience.
Note: Avoid soaking in water that’s hotter than 100 degrees Fahrenheit as this can be dangerous for your growing baby.
Tip #3: Stretch it Out
Try exercising regularly to help keep leg cramps at bay. No, you don’t need to work out as if you’re training for a Spartan race, but a light stretching routine before bed is a great way to combat these aches and pains. Calf stretches and ankle pumps are a great place to start — and again don’t forget to drink plenty of water!
Tip #4: Try Magnesium
Leg cramps keeping you up at night? A magnesium supplement might be able to help, but if you’re looking for fast relief, we recommend using 8 Sheep Organics’ Sleepy Body Lotion. This mom-approved magnesium-rich formula works like a dream to prevent leg cramps and spasms.
Simply apply two to three teaspoons of lotion onto areas of pain or tension to promote a deeper and more restful slumber.
Tip #5: Load Up on Calcium
Some research suggests that reduced calcium levels are to blame for leg cramps during pregnancy. To support women’s health (especially during pregnancy), experts recommend 1,000 milligrams of calcium a day — but you should check with your healthcare provider before taking calcium supplements to confirm whether they are actually necessary.
More often than not, you’ll find this essential mineral in your prenatal supplement, but it’s also rich in some foods, including:
- Broccoli
- Spinach
- Milk
- Yogurt
- Oranges
- Almonds
- Bok choy
- Figs
- Sweet potatoes
Tip #6: Get a Massage
Cramping muscles are no fun, but a gentle massage can help. Enlist your S.O. to rub your sore legs to release the tightened muscles and restore proper blood flow, oxygen, and nutrients to the muscle.
You can also get a prenatal massage, which can be an unbelievably divine experience. Look for an experienced masseuse in your area who specializes in working with pregnant women.
Tip #7: Wear Comfy Footwear
Sure, flip-flops are fun, and high heels are cute, but pregnancy is not the time to rock these types of footwear! Reach for shoes that are supportive, secure, and provide sufficient cushioning. We also suggest picking a roomy shoe to allow your swollen feet to not feel cramped.
A Final Word
Leg cramps are a really common pregnancy symptom, but that doesn’t mean you have to just deal with them. If aches and pains are plaguing your pregnancy, give our tips and tricks listed above a try. If interventions such as staying hydrated, taking magnesium, and regular exercise don’t seem to help, it might be time to call your healthcare provider.
While leg cramps are typically harmless, intense pain, redness, and swelling could indicate something a little more serious — like a blood clot (aka deep vein thrombosis or DVT). So if something doesn’t seem right, be sure to get in touch with your OB/GYN.
Sources:
Pregnancy & Sleep: Tips, Sleep Positions, & Issues | Sleep Foundation