Leg Pain During Pregnancy: Causes, Prevention, And Relief Tips 

While pregnancy is a beautiful journey, it sure isn’t a cakewalk. In the first few months, you experience many uncomfortable symptoms like morning sickness, nausea, and heartburn, and just when you think you are out of the woods, leg pain comes along.

Leg pain is a common pregnancy symptom that usually occurs in the second and third trimesters, and is characterised by painful spasms that radiate through your calves and up your legs. This painful symptom is noticeable mainly at night when fatigue and fluid accumulation in your body is at their peak.

While it is not entirely possible to prevent leg pain during pregnancy, you can follow some preventive and relief measures to ease your symptoms and get your mind back to enjoying the true joys of pregnancy.

Why Is Leg Pain Happening, Anyway?

Let’s start by talking about the causes of leg pain during pregnancy to help you better understand your condition and administer relief measures accordingly.

Changes in Blood Circulation

During pregnancy, your blood circulation slows down. But don’t worry, it’s not a matter of concern and only occurs due to your overactive hormones. During your second and third trimesters, your body also experiences an increase in blood volume, which further slows down your circulation. This can lead to cramping and swelling in your legs.

There are a few tips you can follow to improve your blood circulation during pregnancy.

• Elevate your legs as often as possible. Keep them lifted using chairs and pillows whenever you sit to relax.
• Sleep on your left side.
• Place a pillow below or under your legs while sleeping.
• Walk around for a few minutes throughout the day to keep your blood circulation steady.

Dehydration

Lack of water in your body can also cause leg pain and cramps. To avoid this symptom, make sure that you are drinking at least 8-10 glasses of water daily. If you don’t prefer the plain taste of water, then try adding flavourful fruits to it like strawberries and lime. Just ensure to maintain hydration as that can help keep your circulatory system steady and avoid cramps and pain.

Weight Gain

The pressure from your expanding belly can take a toll on your blood vessels and nerves, including the ones that go to your legs. This is also the reason why you are more likely to experience leg cramps during the later stages of pregnancy, especially in the third trimester. 

Staying active and keeping a check on your weight gain can prevent this painful symptom during pregnancy. You can consult your healthcare provider regarding pregnancy-safe exercises before starting a workout routine.

Fatigue

It’s normal for you to feel tired and exhausted during pregnancy. After all, you are growing a tiny human being inside you! Fatigue is especially noticeable when you gain additional weight during the second and third trimesters. Your muscles start to get tired from the pressure exerted by your belly which results in leg cramps.

Drinking plenty of water throughout the day, and going for short walks can help relieve leg pain caused due to muscle fatigue.

Magnesium or Calcium Deficiency

Having too little calcium or magnesium in your pregnancy diet can also contribute to leg cramps. You can make up for the deficiency naturally by adding calcium and magnesium-rich foods like salmon, yogurt, whey protein, and leafy greens, or include prenatal vitamins in your routine. However, make sure to consult your doctor first, and only opt for medicines prescribed by them.

DVT Blood Clot

The additional pressure due to the expanding belly makes pregnant women more prone to a condition called deep vein thrombosis (DVT), which causes blood clots in the thighs, legs, or pelvis. The symptoms of this condition are similar to those of leg cramps, but DVCT requires medical care. Contact your doctor immediately if you experience these symptoms.

• A lot of pain in your legs when you are moving or standing
• The affected area becomes warm to your touch
• Severe swelling

But don’t worry, as this condition rarely happens, and there are a lot of methods you can try to prevent it. The key is to keep moving and avoid long hours of inactivity. If your job requires you to sit for long hours, then set alarms on your phone that remind you to take a break, and walk for a while to stretch your body and keep the blood flowing to your legs. 

Remedies to Soothe Leg Pain During Pregnancy

Stretching Before Bed

Performing a calf stretch before getting to bed for the night can help relieve or prevent your leg cramps. Follow these steps.

• Stand facing a wall, and place your hands on the wall in front of you.
• Start by stepping your right foot back. Remember to keep your knees on the floor the whole time, and bend your left knee while keeping your right leg straight. Keep your left knee bent so that you can feel the stretch in your right calf muscle.
• Hold for 30 seconds, and then switch your legs if needed.

Staying Hydrated

Drinking plenty of water during pregnancy is crucial to prevent dehydration, and as discussed dehydration can make your leg cramps even worse. Find a water bottle that stores 8-10 glasses of water, and take frequent sips from it every now and then. Make sure to carry the bottle even when you go out.

Massaging the Area and Applying Heat

Top soothe your leg cramps, and massage the affected area gently. You can also get a prenatal massage to ease the pain, but ensure to visit an experienced therapist who specialises in pregnant women.

Apart from massaging, you can also try applying heat to your cramping muscle. It may help loosen up your cramp and reduce pain.

Exercising

Try to stay active throughout your pregnancy, but remember, don’t overdo it. After getting a green signal from your doctor, you can indulge in pregnancy-safe activities like walking, swimming, and prenatal yoga. 

Staying active and exercising will help prevent excess weight gain and promote blood circulation, which in turn will help reduce leg cramps.

Conclusion

Leg pain during pregnancy is a common symptom that you experience in the second and third trimesters, and it can be relieved by following the preventive measures and remedial tips we mentioned. But in case you find it challenging to stand or move around, or experience severe swelling, seek medical care immediately as it could be a sign of a more serious condition like deep vein thrombosis. 

FAQs

Why am I having leg cramps during pregnancy?

Leg cramps are a common pregnancy symptom due to changes in blood circulation, fatigue, excess weight gain, and dehydration.

How can I relieve leg cramps during pregnancy?

You can keep yourself active by walking and exercising to promote better blood circulation.

How can I prevent leg cramps while pregnant?

Drink plenty of water, stretch before bed, and take prenatal vitamins.

When should I call my doctor?

If you experience severe swelling or have difficulty moving or standing, then contact your doctor immediately. 

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