During pregnancy, calf cramps occur especially at night. They can be so strong that you want to cry out of pain. Massaging the calf causes the calf cramp to subside. But it's hard to spend the night massaging your legs. So how do you deal with this problem? Are There Any Effective Ways To Get Calf Cramps In Pregnancy?

Cramps in the calves in pregnancyare especially troublesome in the third trimester. They appear for a variety of reasons. First, your body may have an electrolyte disturbance and you have too little potassium, magnesium, and calcium, and too much phosphorus. Second, the abdomen grows and the unnatural curves of the spine deepen, and this can put pressure on the nerves that run along the pelvis to the legs. And thirdly: the ever-larger uterus puts pressure on the arterial vessels, making the leg muscles less supplied with blood.

Calf cramps in pregnancy: a good diet

Your menu must be varied, because both you and the developing child need: vitamins and minerals. If your diet does not contain enough foods rich in potassium, calcium and magnesium, you will experience painful calf cramps. If this ailment occurs frequently and is very troublesome - tell your gynecologist about it. You may need to take pre-packaged calcium, potassium and magnesium supplements ( although many are over-the-counter, don't take them on your own!). You should include in your diet products that are rich in these elements.

A lot of potassium is contained in: baked potatoes, melons, avocados, boiled red beets, dried peaches, apricots and plums, as well as tomato juice and fresh orange juice, beans, pumpkin seeds, bananas, almonds, cooked spinach, fish ( salmon, herring, mackerel). You will find a lot of magnesium in green vegetables, groats, nuts, meat, dairy products and fish.

Large amounts of calcium are found in yellow cheese, milk, yoghurt, mackerel, salmon, canned sardines (eaten with bones), dried figs, soy tofu cheese, soybeans, cooked turnips and kale, and cooked broccoli. However, watch out for foods rich in phosphorus (including fish, poultry, nuts). Do not eliminate them from your menu, because phosphorus is needed, among others. so that the heart and kidneys function well, and the bones and teeth are strong, but be moderate ineating them.

You must do it

Quick help

  • put your foot on a cooler floor, press your hand on your knee and at the same time try to lift your toes up
  • massage the sore calf by putting on a thick terry cloth glove - this massage will stimulate blood circulation

Calf cramps in pregnancy: exercise

Calf cramps are favored by staying in one position for a long time. So try to move as much as possible during the day. If you are standing longer - take a walk, sit for a while with your legs placed on a stool, for example. If you are sitting for a long time - get up and stretch, stand several times, alternately on your toes and heels.

Exercise every day, the best gymnastics for you will be especially designed for pregnant women. It is worth asking at the birthing school about the appropriate set of exercises. If you can, massage your legs with your hands moving from the ankles towards the hips. When your stomach gets in the way of your massage, ask someone in your family for that little favor.

Calf cramps in pregnancy: comfort is the most important

Wear comfortable shoes with a wide toe and a thicker, flexible sole. Do not wear clothes that are too tight or restrict your movements, and stretch your legs a little before going to bed. Sit flat on the floor with your feet resting against the wall. Try to bend the big toes of both feet off the wall without lifting your heels off the floor. Repeat the exercise 6-8 times. Before going to bed, take a warm bath or shower to relax tense muscles.

When you get into bed, lie on your left side. You can also invest in a special orthopedic pillow for pregnant women - it is contoured in such a way that when placed under straightened legs, the feet are slightly raised.

"M jak mama" monthly

Category:

Pregnancy