It is very common to experience leg cramps during the later stages of pregnancy. Let's take a look at the main causes and prevention methods for leg cramps!
Causes of Leg Cramps
The blood circulation in the lower limbs becomes poor, as the growing uterus compresses the blood circulation in the lower body.
The weight on the legs increases, causing additional stress on the leg muscles due to the weight gain during pregnancy.
Prevention Methods for Leg Cramps
1. Drink Enough Water
Sufficient hydration is necessary for proper blood circulation, avoiding cramps caused by poor blood flow.
The daily water intake should be 2000ml. You can observe the color of your urine - dark yellow urine indicates inadequate water intake.
2. Maintain an Exercise Routine
Within physical limits, a 30-minute walk every day is a good exercise to strengthen leg muscles to support the increased weight during pregnancy.
3. Avoid Prolonged Sitting or Standing
Take breaks and move around every 1-2 hours. Maintaining the same position for a long time can lead to poor blood circulation.
4. Stretch Before Bedtime
Like warming up before exercise, stretching before bed helps relax the leg muscles.
5. Soak Your Feet Before Bedtime
Soaking your feet helps improve blood circulation in the lower limbs. In cold weather, warm feet also make it easier to fall asleep.
6. Sleep with Socks On
Wearing socks keeps the calves warm during winter or when exposed to cold air, avoiding cramps due to temperature changes.
What to Eat for Leg Cramps in Pregnant Women
In addition to dietary supplements, regular calcium supplementation is necessary.
There are many foods that can be consumed for dietary supplementation, such as pork rib soup, black chicken soup, and bone soup. It is also recommended to consume more beef.
