Many women complain of cramping pain in the legs, more so in the calf muscles, when they are pregnant. The toes may also be affected.
Sometimes this pain occurs all through pregnancy, but it is usually more common in the later 3 months.
The pain may be less during the day when you are busy with your daily chores and thus getting at least some exercise.
But, at night, or during the day when you are lying down, the cramps can be excruciatingly painful.
In most women, the pain may be mild or moderate with some amount of discomfort, but occasionally it may be severe enough for the muscles in your calf to become as hard as a rock or your toes to curl uncomfortably under your soles.
CAUSES:
Deficiency of calcium : This is believed to be the main reason for calf muscle cramps. Much of the calcium that you get in your normal diet is used by your body to help develop your baby’s bone, teeth and other organs. This decreases your own body’s share of calcium, making your bones and muscles weak.
Calcium helps the muscles of the whole body to contract and relax properly. Deficiency can cause abnormalities in the uptake of calcium by the muscles leading to painful cramps.
Deficiency of other salts and minerals: Deficiency of potassium, iron, and the Vitamin B group can cause cramps.
Excessive weight gain: The extra weight that you carry in pregnancy puts more pressure on the legs especially the calves. The heavier you are, the more is the pressure. The muscles of the leg have to work more to carry this weight. This extra work leads to collection of lactic acid in the calf muscles, leading to pain.
Restriction of blood circulation: The growing baby and the enlarging uterus presses on the blood vessels of your legs. These blood vessels carry oxygen rich blood from your heart to your legs and pressure can cause a mild oxygen deficiency in the legs. The pressure can also decrease blood flow back from the legs, leading to pooling of fluid around the ankles. This can cause cramping pain in the legs.
Lack of exercise: Exercise increases blood flow to and from your legs and can prevent cramps. A lack of exercise can hamper blood circulation and can also cause you to put on too much weight – both are causes of leg cramps.
WHAT YOU CAN DO:
Take more calcium : Increase the amount of calcium containing food like milk and milk products in your diet. The normal daily requirement in a pregnant woman's diet is 1000 mg of calcium per day. And 1500 mg in a woman who is breastfeeding.
200 ml of whole milk (a standard water glass ) contains about 300 to 350 mg of calcium. Other food that contains calcium are meat and fish, eggs, and vegetables like broccoli and okra (also called ladiesfinger).
Supplements : If necessary, take a calcium supplement like pills of calcium carbonate. Talk to your gynaecologist about the cramps and ask for a prescription for calcium salts. Do remember to tell her if you are taking any antacids as most antacids contain calcium.
Avoid calcium supplements that contain bone meal or dolomite as they may contain dangerous levels of lead.
Other deficiencies : Deficiency of other salts like magnesium, potassium, and vitamins like vitamin C and vitamin B can cause cramps. Improve your diet to get enough of these essential nutrients in your food. Snack on citrus food like lemons and oranges, increase green leafy vegetables in your diet.
Take a glass of lime juice everyday - Squeeze a slice of lime into a glass of water and add a pinch of salt and a tablespoon of sugar. It will provide you with adequate electrolytes, sodium, potassium and vitamin C. Alternately, take oral rehydrating salts (ORS) that are generally available at the pharmacies. Depending on your body weight, the amount of ORS you need may vary. Ask your doctor how much you can take.
Avoid dehydration : Drink at least 8 – 10 glasses of water a day. Dehydration can cause cramps.
If you feel a cramp in the middle of the night, get up and walk around slowly till it goes away, get up and walk around slowly till it goes away.
Exercise : Stretch your calf muscles right before you go to bed and as soon as you get up in the morning.
Method: Sit comfortably on the bed with your legs stretched out in front of you. Now flex your ankles upwards as far as you can till you feel the pull at your calf muscle. Hold for a count of ten. Relax. Now extend and point your toes downwards till you feel your calf muscles contracting. Hold for a count of ten. Relax. This makes 1 set. Do 3 sets once in the morning and once at night.
If you cannot sit up straight, you can also lean back on your arms with hands placed flat on the bed behind you. Use whatever posture is more comfortable.
Remember to flex your ankles and bring your toes towards you before you point your toes. Pointing your toes first before you flex your ankles can bring on severe spasms.
Other exercises: Stretching exercises like toe touching and leg stretching can help to decrease the intensity of leg cramps.
Leg stretch: This exercise stretches the muscles of the calf and at the back of the thigh and prevents cramps that are so often associated in pregnancy. It increases the weight-bearing capacity of the knees. It also improves posture and balance of the body.
Method: Stand behind a chair with your hands holding the back of the chair for support. The feet should be about 12 inches apart from each other. Hold stomach muscles tight, back straight, and shoulders held back. Slide right foot backwards, flat on the floor, leg straight.
Bend your left knee, leaning forward to put your weight on it. Feel the muscles on the back of the right leg stretch. Hold for a count of 10. Repeat with the other leg. This is1 set. Do 3 sets 3 times a day.
You can also lift the heel and bend the knee of the leg that is stretched behind you. This will stretch the muscles on the front of the thighs. Be careful to hold on to the chair carefully for support, especially in later pregnancy.
Toe touching: Stand straight with feet together. Inhale and raise your arms above your head as if you are trying to touch the ceiling. Feel the muscle of your back stretching. Now exhaling, bend forward slowly and try to touch your toes with your fingertips. It does not matter if you can’t, just go down as far as you can go. Done properly, you will feel the stretch along the whole length of your back from your neck to your bottoms. Hold for a count of 10, then slowly straighten up. This is 1 set. Do 3 sets 2 times a day. It will go a long way towards relieving your backache.
Massage: squeeze your muscles gently with your hand, relax and squeeze again. Alternately, rub your legs from the knee to your heel with long firm strokes. Ask your partner to massage your calves for more comfort.
Heat: A heated pad or towel (you can place one in the oven) placed on your muscles will usually relieve the pain.
Do not cross your legs for long periods of time while sitting. The crimp at your knees will hamper blood circulation and can lead to cramps. While sitting, whether in front of the TV or anywhere, stretch your legs in front of you. Wriggle your toes, rotate your ankles clockwise and then anticlockwise and stretch your calf muscles.
Walk : A short walk daily will stretch your muscles and give you plenty of fresh air, helping your circulation and oxygenating your blood.
Elevate your legs : When lying down, put your legs up on a small pillow or cushion to help return of blood from your legs to your heart. It will help to decrease ankle edema which also contribute to leg cramps.
Wear supportive stockings to prevent pooling of blood in your lower limbs.
Posture : Lie on your left side while sleeping. This will draw the enlarged uterus away from the large vein (the inferior vena cava) carrying blood from the lower limbs to the heart and help in blood circulation.
A word of caution : If your cramps are very severe, or if you notice any localized pain or swelling anywhere in your legs, contact your doctor. In some women, a blood clot can lodge in the veins preventing blood flow and causing severe pain. Do not mistake this pain for cramps. Pain due to a blood clot is constant and very severe, while cramps usually decrease after some time.
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