Pregnant women experience myriad physical sensations: from morning sickness to the baby’s movements. But the most painful one is leg cramps.
Many believe that leg cramps during the third trimester signify the onset of early labour. However, the fact is that cramps occur due to many reasons: the sudden increase in weight, poor blood circulation, high blood pressure, nutrient deficiency.
Cramps occur mostly at night because fatigue and fluid accumulation peaks at this time. Keeping the foot flat on the cold floor may help temporarily. There’s nothing to worry as they are just muscle contractions in the legs or feet. Here are a few simple tips to help prevent painful night cramps.
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The cramps partially depend on what and when you eat. Deficiency of important nutrients may aggravate the cramps. So make sure that the food eaten contains magnesium, calcium and vitamin C. Include green leafy vegetables, dates and figs, dairy products, oranges, potatoes and tomatoes to your diet.
Another basic step is to reduce the amount of salt in food. Too much salt may increase fluid retention leading to swollen ankles. Keep your muscles hydrated as a lack of fluids also causes cramps. Drink at least 1.5 litres of water each day.
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Exercise
It’s a myth that women should not exercise during pregnancy. In fact, to avoid cramps, stay active. While watching TV or reading a book, rotate your ankles. Do gentle stretching and if you have to stand for a long period of time, moving from time to time will help.
Walking, swimming and yoga also help. Go out, take a walk, and allow the muscles to relax. However, properly resting the body is equally important.
Cramps usually occur with a sudden pain in the calves. At such times, immediately straighten the legs and gently flex the toes towards the shin. A light massage may also help.
Another exercise for a good night’s sleep is to stretch. Standing about two feet away from a wall and put your palms flat against it. Hold the position for 10 seconds and relax. Repeat thrice.
Lifestyle
Many women do not know how to sit, sleep and stand properly while they are pregnant. Standing or sitting with your legs crossed for a long period of time may lead to cramps. So stretch the calves several times a day.
Sleeping on the left improves circulation to and from your legs, leading to fewer cramps. Use a pillow to keep your legs elevated. Never flex your toes facing downwards while sleeping. Before going to bed, take a warm bath to relax your muscles.
Your footwear may also be a reason for cramps. Make sure you wear the right footwear with arch support.
Avoid high heels.
If all this doesn’t work, talk to your doctor about medication.
Having constant leg cramps with swelling, redness and tenderness is a bad sign. Consult your doctor if it persists.
The writer is a fertility expert, gynaecologist and chairperson, International Fertility Centre.