How to Prevent Leg Cramps During Pregnancy

Many pregnant women wake up to painful leg cramps in the middle of the night. Some experts think cramps are caused by the weight increase brought on by pregnancy, while others believe they are due to an excess of phosphorus or a shortage of calcium or potassium. Here are some tips to help you avoid them altogether.

Difficulty:

Moderate

Instructions

Things You'll Need

• Almonds
• Bananas
• Foods Containing Calcium
• Leafy Green Vegetables
• Salmon
• Sardines

1. Stretch your legs a few times a day, especially before bedtime.

2. Rotate your ankles and wiggle your toes to increase circulation.

3. Resist pointing your toes as you crawl into bed.

4. Avoid crossing your legs or standing for long periods of time.

5. Eat potassium-rich foods such as bananas.

6. Eat calcium-rich foods such as dairy products, fish with bones (salmon or sardines), green leafy vegetables, almonds and tofu.

7. Reduce your intake of phosphorus-rich foods such as soft drinks, processed meats and snack foods.

Tips & Warnings

• If the pain in your leg is accompanied by swelling or tenderness or will not go away, call your doctor. You could have a rare condition that requires immediate medical attention.