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.
