Leg cramps during pregnancy affect a large number of pregnant women, but no one understands why ?
Leg cramps during pregnancy could be caused by carrying too much weight, not moving enough, or being low in certain vitamins.
For women we have listed down all the vital vitamins and nutrients that one requires before, during and after delivery. Do not forget this important section or jump right to it vitamins & nutrition’s.
You could also read about it more from a selected list of useful books for our expecting mothers.
What’s the good news?
The majority of leg cramps during pregnancy is minimal and only lasts a few days.
Long-lasting pain, on the other hand, could indicate nerve compression, varicose veins, or a more serious blood clot. Cramping can be relieved by stretching your calf muscle and massaging your leg. Leg cramps can be avoided by taking regular walks, staying hydrated.
It is a know fact that more active women bare less labour pain compared to the ones who seldom do any kind of physical activity.
The expectant set is prone to unpleasant spasms that shoot through the calves and up the legs. They can be felt at any time of day, but they’re most evident at night, when weariness and fluid retention are at their highest so taking a warm bath before night does help a lot.
Leg cramps during pregnancy: what causes them?
The short answer is that no one knows for sure. Leg cramps during pregnancy can be caused by a variety of factors, according to several theories:
- Pregnancy exhaustion is caused by carrying the extra baby weight.
- Blood vessels in the legs are compressed.
- Diet plan (an excess of phosphorus and a shortage of calcium or magnesium)
- Pregnancy hormones, which are thought to be the source of many pregnancy aches and pains.
How can I get rid of leg cramps during pregnancy without equipment’s?
To aid with swelling, soreness, and discomfort during pregnancy, try these exercises.These are time tested and will surely help a lot for leg cramps during pregnancy.
- Ankle Pumps-
The gastrocnemius (calf), soleus (behind the calf), and ankle muscles are worked with the ankle pump workout.
Ankle pumps are used for rehabilitation, to pump pooled blood up and away from the legs, to strengthen the lower leg muscles, and to warm up the ankle before to jogging, leaping, and other exercises.
How to do-
- Lie down on a bed with your feet propped up on a pillow.
- Begin with flexing your feet by pushing your toes toward your face, then pointing your toes away from you.
- Repeat 10 times in a row.
- Three sets are required.
- Calf Stretches-
A few ladies experience the ill effects of sore calf muscles during pregnancy. This may be brought about by weight gain, unfortunate body mechanics, or ill-advised footwear.
This is an exemplary calf stretch that you can do pretty much any place.
Stand somewhat less than arm’s separation from the divider.
Step your left leg forward and your right leg back, keeping your feet equal.
Twist your left knee and press through your right heel.
Hold for 20 to 30 seconds and switch legs.
- Sitting Hamstring stretch-
Tight hamstrings can cause low back torment and distress during pregnancy. This exercise helps stretch the hamstrings.
Start by lying with back level on deck(supine) legs broadened. Bring one leg towards the chest getting a handle on lower leg with 1 hand and beyond the knee with the other hand. Pull leg toward the chest until a stretch is felt on the rear of the leg. This exercise may likewise be performed sitting. holding back straight, bring the knee of pone leg toward chest. Getting a handle on lower leg with one hand and beyond the knee with other, expand leg until a stretch is felt in hamstrings.
Useful Books
Listed below are some useful books which will be quiet beneficial for expecting mothers. Take a look at them as they carry topic from before and after pregnancy. Also their is book covering the best topic on foods.
Vitamins and Nutrition
- Folic acid – The B vitamin folate is crucial for brain health and development at all ages. Folate is crucial for the healthy development of the baby’s nervous system in pregnant women and women of reproductive age. You need about 400 mg per day.
- Iron -Hemoglobin, a protein that aids in transporting oxygen from your lungs to the rest of your body, is made by your body using iron. Compared to before becoming pregnant, you need twice as much iron. To produce more blood that can deliver oxygen to your unborn child, your body needs this iron. Iron is necessary for your baby to produce his own blood.You require 27 mg each day.
- Calcium – Your baby’s bones, teeth, heart, muscles, and nerves all develop more quickly thanks to the mineral calcium. You require 1,000 mg of calcium every day while pregnant.
- Vitamin D – Your body can better absorb calcium with vitamin D. It also supports the health of your body’s muscles, nerves, and immune system. Your body is shielded against infection by your immune system. Your baby’s bones and teeth grow more easily with vitamin D. You need 600IU eacg day.
- Omega-3 fatty acid – Omega 3 fatty acids aid in growth and development, which is essential during pregnancy for the brain and eyes of your unborn child to develop.
- Iodine – Iodine is a mineral your body needs to make thyroid chemicals, which help your body use and store energy from food. You want iodine during pregnancy to assist your child’s sensory system. 220 micrograms of iodine every day is all you need.
Apart from Leg Cramps During Pregnancy their may be other pains which a motherhood has to offer like the hip pain so Do check Pain in hips during pregnancy