It's 2am, you're finally asleep, and suddenly your calf locks into a vice-like grip. Sound familiar?
You're not alone. Leg cramps are a common part of pregnancy, especially in the second half and usually at night. Extra weight, changes in circulation, tired muscles and shifting mineral levels may all play a part.
Here's how to ease a cramp when it hits, and help keep them away.
When a cramp strikes
Flex your foot. Pull your toes toward your shin to stretch the calf.
Walk it out. Get up and walk, or gently stomp your feet, to help the muscle release.
Add warmth. A heat pack can relax the muscle once the worst has passed.
Help prevent them
Stretch before bed. A few minutes of the yoga poses below can make a real difference.
Stay hydrated throughout the day.
Take a warm bath in the evening to relax tired muscles.
Eat calcium- and magnesium-rich foods like leafy greens, nuts and seeds. Check with your care provider before starting any supplements.
How yoga can help
Gentle, regular yoga keeps your legs supple, gets your circulation moving and helps tired muscles let go. Try these in the evening:
Downward-Facing Dog. Lengthens the calves and the backs of the legs. As your bump grows, rest your hands on a wall or chair.
Standing calf stretch. With your hands on a wall, step one foot back, heel down, and breathe into the stretch for 30 seconds each side.
Seated foot flexes and ankle circles. Point and flex each foot, then circle the ankles both ways to boost circulation.
Slow breathing. A few minutes of calm, steady breaths helps your whole body relax before sleep.
Find relief in a Yogababy pregnancy yoga class
Our pregnancy yoga classes in Brisbane are designed for you from 14 weeks right through to birth. You'll practise classical yoga postures adapted for your changing body, along with breathing and relaxation to help you rest easier. No yoga experience needed.
Book your pregnancy yoga class →
General information only, not a substitute for personalised advice from your healthcare provider.
When to call your midwife or doctor
If pain in one leg won't go away, or your leg is swollen, red or warm, get it checked promptly.
