Calf Exercises For Women

Pregnancy and Calf Cramps

Many women experience unpleasant and painful leg cramps during pregnancy. They will be woken in the middle of the night in severe pain as their calf muscles tighten. These are brought on by the physical and physiological changes that occur during pregnancy and unfortunately there are no guaranteed cures for them. However there are steps that can be taken that may reduce their incidence and severity.

What Brings on Leg Cramping During Pregnancy?

There are many different reasons that you may start to experience leg cramps. While it has previously been thought that cramps occurred directly as a result of a deficiency in calcium, studies indicate that this is a long way from the whole story regarding cramping. Instead, it is speculated that your leg muscles may not getting enough blood, and that can result in cramping of the muscles. During pregnancy your body needs to produce more blood to support the fetus. On average this means that your body will have up to 50 percent more blood than pre-pregnancy. With all of your day to day activities this blood can essentially pool and cause the circulation to slow. When this happens the veins in your legs can swell and that will lead to aches and cramps.

Speaking of blood flow, the baby in your uterus may be part of the cause. As your fetus grows your uterus also grows and this can make it difficult for your blood to travel through the veins to your heart. While the travel is not impossible it is definitely a slower journey. Because of this slow placed blood flow your legs may swell and lead to increased cramping throughout the day and especially at night.

As your pregnant belly grows your overall mass starts to increase. Simply this means that your legs and your leg muscles have to support more load during the day. It is that extra work that may tire your muscles out and lead to cramping.

What Can I Do to Ease the Pain of Leg Cramping?

When you get a leg cramp then the pain can range from a dull ache through to that of being kicked by a horse. In fact, these cramps can be so severe that they can wake you out of a dead sleep. When this happens you want to know what to do instantly to fix it.

If you are suddenly hit with a sharp cramp one of the best things that you can do is to stop and take a breath. Generally leg cramps worsen because of the sense of panic that sets in. Instead, try to focus on relaxing by simply taking a few deep breaths. From there you are going to want to gently stretch your leg. You can do this by trying to slowly flex your foot. As you do this have reach down or have someone else gently massage the affected muscles. If your muscle still feels tense you may want to use an ice pack to help reduce any swelling. If the muscle is still tender you may want to think about taking a warm bath to help soother your muscle. As you are able to carefully stand and walk on the foot to ensure that the muscle is functioning properly.

Is There Something That I Can Do to Prevent Leg Cramps?

Though leg cramps are very common during your pregnancy there are methods that you can follow to help ease your pain. For example, you may wish to try gently stretching your leg muscles in the evening before you go to bed. Do not do this aggressively because that can actually cause cramps. Instead, you should focus on creating a gentle stretch to relax and soothe your tired muscles.

Additionally you are going to want to ensure that you are participating in a regular exercise routine. Generally walking and swimming are great activities for pregnant women. Be sure that you stretch before and after any exercise to ensure that your muscles have a chance to warm up and cool down properly. Be sure that you are drinking plenty of water each day. If you do not drink enough water then it may be that the dehydrated muscles may not be able to full relax.

Take a look at your diet to be sure that you are getting enough vitamins and minerals in your diet. You may wish to investigate your diet to ensure that you are getting the correct amounts of calcium, magnesium and potassium as there is some evidence that insufficient amounts of these minerals may increase the likelihood of developing cramps.

Should I Call the Doctor?

When it doubt it is always best to check with your doctor. Remember your doctor is there to help so you want to be sure that you use them for that. If you are experiencing very severe and frequent cramps you should definitely speak with your doctor. Also, if you become aware of pain or swelling in your legs and/or feet then please let your doctor know.

Gym Workout Tips : How to Do Calf Exercises for Women

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