Cramps in pregnancy: what to do?

During pregnancy, muscle cramps are among the most common discomforts, which tend to strike especially during the night. Rest, diet change and the right amount of movement are the most effective remedies.

Cramps are sudden, involuntary muscle contractions  that can cause sharp, excruciating pain. Although the reason is not yet clear, they are a frequent nuisance in pregnancy, especially in the second and third trimester .

The areas most affected by pregnancy cramps are the legs and in particular the calves , feet and thighs . As in the case of restless legs syndrome , this symptom tends to appear especially at night ( nocturnal cramps ) interrupting sleep abruptly.

Fortunately, in most cases, the cramps disappear within minutes of their onset, leaving the leg slightly sore.

Cramps in pregnancy: the causes

Cramps in pregnancy: how to prevent them

To try to prevent cramps, keep active with regular exercise and consume foods rich in magnesium and potassium (such as bananas and raisins) and calcium (such as milk and yogurt).

Also remember to drink plenty of water to keep your muscles hydrated. Sometimes, in fact,   the appearance of cramps is linked to excessive dehydration.

Your choice of footwear can also help. For this, wear comfortable shoes that fit properly , preventing the foot from sliding sideways or back and forth.

Finally, try to change positions often during the day and do some stretching exercises before bed.

Leg exercise during pregnancy

Below we offer you a simple exercise which, practiced regularly, could help you prevent annoying cramps.

• Put your hands on the wall, as in the photo,
• Bring your right leg back and slowly bend your left leg.
• Keep your right leg straight, with the heel on the ground: you should feel the muscle “pull”. If you feel pain, move your right leg forward a bit.
• Hold the position for about 30 seconds, with your back straight and hips forward.
• Do not roll your feet in or out, and avoid pointing your toes on the ground.
• Repeat the exercise with the other leg.

And if the cramps have already appeared?

To relieve pain, massage the contracted area from bottom to top , trying to relax the muscle. He tries to perform a slight stretching by holding his foot “hammer” and then extending it, repeating the exercise several times.

A warm bath or shower (not too much) or an ice massage might also help.

Once the cramps have resolved, walking around for a few minutes and then lying down with your legs elevated may prevent them from coming back.

As for supplement use, a  2020 study , which analyzed all published studies on pregnancy cramps, looked to assess whether a mineral or vitamin supplement actually had any benefit.

The results, however, were not conclusive due to the limitations of the studies available: this means that it is currently not clear whether the use of supplements  can be effective against cramps in pregnancy . The study also reached the same conclusions regarding the use of non-pharmacological therapies .

In general, the advice is always to  consult your gynecologist or midwife before taking supplements.

When to worry?

It’s a good idea to call your doctor if:

• one or both legs are swollen and red;
• the pain does not go away;
• you have difficulty walking.