LEG CRAMPS DURING PREGNANCY

(Ref; https://www.webmd.com/baby/leg-cramps, https://www.verywellfamily.com/oooo-ahhh-

pregnancy-massage-2752820)

Leg cramps is a common complaint in pregnancy, especially during the latter half. It occurs as
the growing uterus might compress certain nerves and interrupt the blood circulation. This causes
cramps, swelling and pain in the legs. So, our physiotherapist, Ms Simran Kaur, from
HEALTHEOZ shall give us some tips that provide relief from this common complaint.

Experiencing cramps in legs during pregnancy is a common complaint especially in the late
trimesters. It can be caused due to growth in the uterus which may compress certain nerves and
cut short the blood circulation. It may further lead to pain and swelling in the legs. So, our
physiotherapist, Ms. Simran Kaur, from HEALTHEOZ shall give us some tips that provide relief
from this common complaint.

Benefits of the leg exercises she would brief us about

Now she would brief us on the benefits of leg exercises

Simran: Leg exercises:

a) Give relief from pain and swelling

b) Reduces swelling, muscle cramps and soreness
Reduce swelling, muscle cramps, and soreness
c) Helps a mother to sleep well
Helps the expectant mother to sleep well
d) Reduces the risk of deep vein thrombosis, varicose veins
Reduce the risk of deep vein thrombosis and varicose veins
e) Increases the lymphatic flow in the body
Increase the lymphatic flow in the body
f) Increases the blood circulation
Increase blood circulation

1. Ankle pump exercise- This exercise increases the blood circulation in calf muscles and
decreases also reduce the soreness.
Instructions-
 Lay down on the bed or on a floor mat floormat and keep your legs straight and
slightly apart.
 Pull your toes towards you with your heels pointing outwards. Feel the stretch in
calf muscles.
Point your toes and bend them in the upward direct i.e. towards your head, while
doing this you will feel a stretch in your calf muscles.
  Now, move your toes out and away from you and feel the stretch over your shin
bone.
Now, move your toes forward or in the downward direction, while doing this you
will feel a little stretch in your shin bone.

 Perform this exercise 3 to 4 times in a day for 5 minutes at a time with a few
seconds rest.

2. Stretching of calf muscles-You may do this while sitting with a back rest or lying down
straight. Keep your legs straight, pull your feet towards you without bending the knees
and feel the stretch. Maintain the stretch for 5 seconds. Remember, do not hold your
breath while stretching. Repeat the stretching 10 times, twice in a day.

This exercise can be performed while sitting as well as when you lay down.

 Keep your legs straight and make sure your knees don’t bend.
 Maintain the position for 5 counts at least.
 Repeat this 10 times, twice daily. But do remember not to hold your breath while
performing this exercise.

3. Relaxing the body- Mostly, a pregnant lady complains of pain in the legs during night
time. But, we have various options that will relieve your pain in the legs and help you
have a peaceful sleep.
Most pregnant women complain about pain in legs before bedtime. But there are various
ways which may help you relieve your pain and have a peaceful sleep.
I. A pre-bedtime walk- Walking for 5-10 minutes before going to bed increases
improves the blood circulation in your the legs.

II. A cup of warm milk- Sometime, you feel tired and agitated due to which your
muscle cramps occur. Drinking a cup of warm milk calms your mind and relaxes
your body.

At times you may feel tired and agitated because of which muscle cramps may happen. Drinking
a warm cup of milk can help you calm your stressful mind and help you relax your body.

III. A hot water bath- It gives relief to the tight and painful muscles of the body.
You may feel light and relaxed after the bath.
 IV. TAKE PLENTY OF FLUIDS OF AROUND 2-3 LITRES DAILY to avoid
dehydration as this would aggravate leg cramps
Dehydration aggravates leg cramps, so to avoid it take at least 2-3 liters of water
and other healthy fluids daily.
V. Massage- There is a difference between a pregnancy massage and normal
massage.
Massage during pregnancy is different from a regular massage in a few ways like:
- Using light pressure with the fingers, holding the leg in a gripping manner.
- Going upwards from the heel towards the back of the knee
- So, it is ideally advisable to get the massage done from a specially trained
massagist.

- First thing is that the person getting massaged is pregnant and therefore the
masseuse should be well-versed about the anatomy of a pregnant woman.
While taking the massage the expectant mother is not advised to lie on either
her stomach or back.
- The massage table should be set up in a way so you lie in a semi-reclining
position. This position is not only comfortable but is also safe for the baby.
Also make sure not to use a massage table which has got a hole cut out for
your belly, as it may put unnecessary pressure to your lower back.
-

 Things that which you need to avoid;:

a) AVOID Sitting cross-legged because it interrupts the blood flow in your legs.
It is advised to avoid sitting cross-legged as it interrupts with the blood flow.
b) AVOID Prolonged sitting or prolonged standing causes more pain. Avoid sitting
or standing in the same position for prolonged hours. But if your work doesn’t
allow you to change your sitting posture from time to time then while sitting do to
movements and you can also use a footrest. refrain from this then either put a
footrest while sitting do toe movements. and Also, keep on shifting weight from
one leg to another while standing.

c) DO NOT Apply hot or cold packs for pain reduction without consulting your
therapist or doctor.