Among the many and varied discomforts that pregnancy can cause, foot and leg cramps are very common and generate great discomfort, often when we were more relaxed, interrupting the repairman (and so necessary!) Rest. We'll see why pregnancy cramps occur and how to prevent them.
Muscle cramps, also known as "ramps," occur when a muscle is tensioned or contracted involuntarily, and does not relax, causing severe pain. The cramps can affect all or part of one or more muscles, and although they can occur in many places, the most common during pregnancy are in the feet, legs and in the English.
Foot and leg cramps during pregnancy They are very annoying and often occur when a muscle is overloaded or injured. This can commonly happen if you exercise when you are not well hydrated, or when the body has low levels of minerals such as potassium or calcium. All are factors that make a person more likely to have a muscle spasm.
In addition, in the case of the pregnant woman, in the third trimester many factors combine so that the mother sleeps badly and accumulates tiredness, so that fatigue can favor the appearance of cramps. Precisely many cramps will come to interrupt sleep, which makes rest more difficult.
Weight gain can lead to muscle overload that presses on nerves, weakens muscles and favors cramps. In addition, hormonal and blood circulation changes may also increase the risk of ramps. All this causes that Up to half of pregnant women suffer from annoying cramps or ramps, especially in the second and third quarters.
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Prevent (and soothe) cramps in pregnancy
Muscle cramps can be stopped and calmed by stretching the affected muscle, an area that will feel hard or bulky. It usually occurs in the toes (one or several), in the twin or calf or in the thigh.
- Gently flex and stretch the foot to stretch the muscles. Help yourself with your hands if necessary, or stand up.
- Perform the same exercise, incorporated, in the leg if it occurs in the area of the twin, flexing the affected leg back with the tiptoe so that the muscle is stretched.
- Heat can come in handy at the beginning of the cramp to release the muscles and improve circulation (apply a hot towel ...). Then, once calm, it is recommended to apply cold (you can serve a towel in cold water or place us so that the cold floor touches the muscle).
- Once the ramp calms down, rest your foot on a cold surface. This is easier than making the twin or thigh touch the floor if you are in the third trimester, but if you feel comfortable and flexible and have good support to return or have help, you can do it too.
- Gently massage the affected area.
- Exercise regularly, so that the muscles are not lethargic.
- But avoid excessive tiredness when it comes to physical activity. It is not good to force the muscles or the heart.
- Maintain proper hydration.
- Include stretching and foot rotation in your daily exercises. You can also rotate your ankles and move your toes when we are sitting or lying down resting, watching TV ...
- It is also advisable to stretch the legs, flex and lift.
- Walking is a great exercise in any case, to improve circulation, muscle tone ...
- Wear appropriate, firm footwear that does not squeeze and is comfortable.
- Do not wear tight pants that compress the legs.
- Eat a healthy and balanced diet. Fruits and vegetables provide many minerals and dairy provide you with calcium, important at this stage.
- Eat foods rich in potassium: bananas, legumes, nuts, avocado, potatoes ...
- Take the vitamin supplements recommended by the gynecologist.
- After physical exercise and when you need it, practice relaxation at home.
- Avoid standing or sitting for long periods of time.
- Avoid crossing your legs when you are sitting, as this posture can restrict circulation.
We hope these tips help you prevent cramps in the feet and legs during pregnancy. And remember that if they are very strong, they do not disappear with simple stretching, they last a long time, or if you notice swelling, redness or tenderness in the leg, you should consult the doctor.
Photos | iStock
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