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Leg Cramps In Pregnancy: 8 Ways To Prevent The Ouch Before It Happens

One minute you’re living your best pregnant life, and the next minute your leg seizes up and you’re hopping around, howling in pain. Wondering what’s going on? This is what you need to know about those pesky leg cramps…

What is a leg cramp?

A leg cramp is a sudden and involuntary spasm in one or more muscles in the leg. These cramps can occur in various leg muscles, but they most commonly affect the calf muscles (the muscles at the back of your lower leg).

How long does it usually last?

Leg cramp can vary in intensity and duration, with some being brief and mild, while others may be severe and last up to ten minutes. The pain from a leg cramp can range from a mild ache to a sharp, intense sensation.

When do leg cramps in pregnancy usually start?

Leg cramps in pregnancy typically occur during the second and third trimesters, but they can also happen earlier in pregnancy too. They are not uncommon and are generally considered a normal part of pregnancy.

What causes leg cramps in pregnancy?

The exact cause of leg cramps in pregnancy is not fully understood, but there are several factors that may explain why they happen:

  • Changes in circulation: The ever-growing uterus puts pressure on the blood vessels in the legs, affecting blood circulation and potentially leading to leg cramps.
  • Muscle fatigue: Overuse or strain of the leg muscles, particularly during physical activity or long periods of standing, can trigger cramps.
  • Dehydration: Inadequate fluid intake can lead to an electrolyte imbalance and muscle cramps.
  • Electrolyte imbalances: Low levels of minerals such as calcium, magnesium, and potassium can make the muscles more susceptible to cramping.
  • Hormonal changes: Pregnancy hormones, such as progesterone, can affect muscle function and lead to cramping.

What can I do when leg cramps strike?

One minute you’re living your pregnant life and the next your leg seizes up and you’re howling in pain. Here’s what to do when you’re caught in the middle of a cramp:

  • Stretching: Gentle stretching exercises for the calf muscles can help relieve leg cramps. Stand facing a wall, about an arm’s length away. Extend your arms and lean forward with one foot in front of the other, keeping your heels on the floor. Hold the stretch for about 30 seconds and repeat a few times on each leg.
  • Massage: Using your thumbs, apply gentle pressure in a circular motion to the affected muscle until it begins to release and relax.
  • Heat therapy: Applying a warm compress, such as a warm towel or  hot water bottle to the affect area can help relax the muscle and alleviate the pain.

Why are leg cramps in pregnancy often worse at night?

Leg cramps at night are a common complaint among many expectant mothers. There isn’t enough research about why they tend to occur more when you’re sleeping but some medical professionals put it down to fatigue, especially if you’ve been walking or standing a lot during the day. Reduced blood flow to the legs during the night (because you’re lying down) is also a possible explanation.

How can I prevent a leg cramp before it happens?

Like so many things in life, prevention is better than cure. There are few things you can do throughout your pregnancy to help reduce the likelihood of experiencing leg cramps:

  1. Stretch before bed: If your leg cramps strike at night, gently stretch your legs and circle your feet before going to bed.
  2. Maintain proper nutrition: Ensure you have a balanced diet that includes foods rich in calcium, magnesium, and potassium. Good sources include dairy products, leafy greens, bananas, and nuts.
  3. Supplements: Sometimes it’s difficult to get all the vitamins and minerals in just through diet alone. Taking a pregnancy vitamin or specific magnesium tablet could help (but always check with your midwife or GP first).
  4. Elevate your legs: While resting, elevate your legs to improve blood circulation. You can prop them up on a pillow or cushion.
  5. Avoid standing or sitting for long periods: Prolonged sitting or standing can contribute to leg cramps. Take frequent breaks, stretch, and move around to keep your blood flowing. Avoid sitting cross-legged too.
  6. Have a bath: If you get cramps at night time, consider having a warm bath with Epsom salts before bed to help relax the muscles.
  7. Supportive footwear: Wear comfortable shoes with proper arch support to reduce strain on your leg muscles.
  8. Stay hydrated: Drinking plenty of water to prevent dehydration, as it can contribute to muscle cramps. Aim to drink at least eight to ten glasses of water per day.

Most leg cramps are harmless and resolve on their own. However, if you experience frequent or severe leg cramps, or if they are accompanied by other concerning symptoms, it’s essential to consult your GP or midwife to determine the underlying cause and receive appropriate treatment.


Birthbabe does not provide medical advice, diagnosis, or treatment. The resources on our website are provided for informational purposes only. You should always consult with a healthcare professional regarding any medical diagnoses or treatment options.

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