Battling Leg Cramps
Muscle cramps, especially leg cramps, can be another bothersome discomfort during pregnancy. They usually surface late in the second trimester and in the third trimester of pregnancy. They can occur at any time of day, but they occur most often at night.
The truth is that no one really knows exactly why women experience leg cramps during pregnancy. Fatigue in muscles that are carrying around extra weight, as well as circulation problems later in pregnancy, can cause leg cramps. Some believe they are caused by excess phosphorus and too little calcium, potassium, and/or magnesium in the blood. Though there is no concrete evidence that supplementing with these minerals decreases leg cramps during pregnancy, some doctors may prescribe them anyway. The best idea is too make sure you are getting plenty of these nutrients by eating a healthy, well-balanced diet that includes all of the food groups. Some also believe that cramps can be due to inactivity, decreased circulation, and not enough fluids during pregnancy. Do not take any additional supplements unless you have talked with your doctor first. No matter what the reason, the good news is that there are ways that you can both prevent and alleviate your leg cramps. Here are a few tips:
Avoid standing or sitting in the same position for long periods of time. That includes sitting with your legs crossed, which can decrease blood circulation in your legs.
Stretch your calf muscles periodically during the day and especially before going to bed at night and when waking up in the morning.
With your doctor's permission, take a walk or engage in some other physical activity every day to help the flow of blood in your legs and extremities.
Stay well hydrated throughout the day by drinking eight to twelve glasses of water daily.
Make sure you are getting plenty of calcium in your diet through food and prescribed supplements. Aim for three servings of dairy foods per day.
If you get a cramp, massage the troubled area. You can also try applying a hot water bottle or heating pad to your leg. Straighten your leg and flex your ankle and toes slowly up toward your nose.
Do not go overboard with your calcium intake to relieve leg cramps. Consume no more than three dairy servings per day, and take your calcium supplement only as directed by your doctor. Too much calcium and phosphorus may decrease the absorption of magnesium, which also may be needed to prevent muscle cramps. Too much calcium over an extended period of time can also inhibit the absorption of iron and zinc as well as cause other problems. The upper tolerable limit for calcium is 2,500 mg per day.
