10 Ways to Prevent Leg Cramps during Pregnancy

10 Ways to Prevent Leg Cramps during Pregnancy
September 12 16:54 2016

Cramps in legs during pregnancy, some of you might know this was coming, and some of knew did not. It does not matter now.

What you should care about is how to get you relief from this pain as fast as possible.

Before trying to solve any problem, it is best if you know what caused it in the first place.

So, that is what we are going to do. We are going to educate ourselves with what causes these painful cramps in your legs.

Brain behind these Problems

Leg cramps usually start in the 2nd trimester of the pregnancy.

Common triggers for these cramps are

  • The increasing weight of baby causing unnecessary strain on leg
  • Carrying weight around for a long period leads to fatigue
  • The growing toddler might push some nerve which restricts the blood flow in the leg
  • Some research even suggests a lack of proper nutrition leads to blood clotting

Cramps usually happen during the night. When all the fatigue collected during the day starts to show their effect at night, and you are not busy with something else, then you get to feel the pain that your body has been accumulating all day.

But fear not, every problem comes with a solution and fortunately you just should found out for yours.

Ten Ways to Prevent Leg Cramps

#1 Massage

When you feel like you are going to get a cramp, you should straighten your leg and stretch your toes back toward your shin. Flex your feet frequently.

Gently rub and massage the area. It is a good way to relax the affected muscles and relieve pain.

#2 Stretch

Stretching every once in a while is an effective way to prevent cramps.

Spread your feet to your shoulders width. Put your right and left leg alternatively and bend the respective knees.

Consider working on your calf muscles by slowly bending the knees of separate legs and hold them in a stretching position for about 10 seconds each.

These exercises are excellent to keep the legs mobilized. Do them especially going before bed.

#3 Water

Drink plenty of water during the day.  Apart from all the health benefits, keeping yourself hydrated makes the blood flow smooth and drastically reduces the chances of any blood clot.

You can also consider energy drinks, but you ought to ask your doctor first. They help you to get your lost electrolytes.

Reduce your liquid consumption by night to avoid late night bathroom trips.

#4 Nutrients

During pregnancy, the fetus takes up most of the nutrients for itself. So, as a mother, it is hard for you to get all your vitamins and minerals from natural food alone. That is why pregnant ladies are asked to take multivitamin supplements in the form of tablets.

However, you should not eat them without professional advice.

Lack of vitamins such as calcium, magnesium can increase the chances of muscle cramps.

#5 Move

You should take appropriate rest, but that is how far it should go.

Sitting all day is equally bad for health as working all day. You should not sit for hours especially with our legs crossed.

This way when you move, a sudden twitch or twist can cause muscle cramps.

#6 Food

We covered the nutrition part above, but that does not mean we neglect the importance of healthy eating.

Fruits and veggies are a must. Bananas, oranges, papayas, sweet potatoes are rich in micronutrients. These foods are especially high in potassium which can considerably reduce the risk of getting muscle cramps.

Supplement are not a substitute for main course meals. That is why they are called supplements; their job is simply to give you nutrients that are inadequate in natural food.

#7 Bath

Taking a bath in lukewarm water is not only a fantastic way to relax, but they can also help to reduce the chances of getting that nasty cramps.

Mix two tablespoon Epsom salt in the water. The magnesium in Epsom salt along with the warmth of water works wonders to prevent cramps.

#8 Cold Surface

There isn’t much research on this but standing on a cold surface as soon as the cramp starts seems to relieve the pain immediately.

Some say the ice acts as a natural anesthetics and thus takes care of the pain.

#9 Tonic Water

Tonic water has its fair share of success stories. The quinine in the water is an effective remedy for cramps.

Drink a glass or two every day.

#10 Flex While Sitting

If you find spend most of your time sitting, you should stretch your legs frequently while sitting.

Rotate your ankles, pull your calf muscles in and bend your knee in a way that keeps the blood flowing and the muscles active.

Closing thoughts

Remember, if the cramp lasts long or the pain worsens, it is best to get immediate medical attention. Most probably there is a blood clot that needs to be taken care of by professionals.

It is not that these cramps are going to last forever.

If you have been leading a healthy lifestyle before, these muscle twitches might not even arise in the first place.

Stay healthy and stay strong!

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