As always we've got your back, and crampy legs!
Your Pelvic Floor Therapist does so much more than treat just your pelvis. Our therapists use a whole-person model in the care they provide, rather than just focusing on one body part. Our clients benefit from their expertise in managing overall physical discomfort and weakness during the pregnancy and postpartum period.
Here are our top 5 tips based on proven methods to decrease leg cramps during pregnancy:
Hydrate, Hydrate, Hydrate!
You’ve heard it a hundred times, but it’s so easy to forget to keep our hydration levels up. Staying hydrated ensures that our kidneys are clearing metabolic wastes efficiently, and we don’t suffer from excess fluid pooling (also called edema) and swelling in our legs, which can lead to cramping. If your urine is dark yellow in color, you should definitely be drinking more water to stay hydrated.
Simple as A, B, C
Stretching your calves, especially before bedtime is an easy way to reduce your chances of having night-time “charley horse cramps”. Here’s an easy stretch you can do while sitting comfortably and relaxing with a book or some TV – extend one leg out in front of you and draw out each letter of the alphabet in the air using your big toe. Take a break whenever your leg gets tired. Repeat on the other side.
To get a good calf stretch, try to prolong the bending of your foot & big toe upwards or towards the front of your leg (as shown in the picture).
Oral or Topical Magnesium
Studies have shown that magnesium supplementation may reduce how frequently you experience leg cramps. Most over the counter prenatal supplements don’t have enough magnesium to create a noticeable difference to pregnancy cramps. Instead, you can add magnesium rich foods like whole grains, beans, dried fruits, nuts and seeds to your diet. You could also talk to your pregnancy care provider about using an oral magnesium supplement.
If you like to avoid oral supplements, topical magnesium oil sprays may be the answer you’re looking for. Just spray some on before bed, and gently massage it into your calves for some relief from night time cramps.
Supportive Shoes
Wearing comfortable shoes with good heel support will make a world of a difference. If the muscles in your feet are being stressed by shoes that offer poor support, they’ll probably cramp more. Save those cute heels for when baby is here and your legs are less puffy & achy. Alternately, visit a local footwear store for customized heel inserts to provide better arch support to your feet. A podiatrist may be able to give you a more custom, medical-grade shoe insert for long-lasting comfort.
Foot Soak
Soaking your feet in a warm epsom salt bath may be just what your sore muscles need. This is because epsom salts are actually a naturally occurring mineral form of magnesium sulfate!
To take your foot soak to another level, add a few drops of your favorite organic essential oil for a more relaxing experience (we love a few drops of lavender EO!). A warm epsom salt bath may give you some full body relaxation, but be sure to run it by your care provider before soaking in a Epsom salt bath, especially in the first trimester.
We hope these tips set you off on the path of more relaxing sleep, with less night-time cramping. To know how a Pelvic Floor Therapist can help ease pregnancy aches and set you on a healthier pregnancy track, contact us!
