Cramps are a sudden burning pain followed by a dull ache that can occur in the thigh, calf or foot, caused by the muscles going into spasm. Most experts think that a diet deficient in calcium and salt, and too much phosphorus cause cramps.
Milk and cheese are good sources of both calcium and phosphorus. Red meat is a source of phosphorus. If you eat plenty of milk, cheese and other dairy products and suffer from cramps, your body may be unable to absorb calcium properly. You should consult your doctor about the levels of dairy, meat and salt in your diet. Other causes of cramps include poor circulation resulting from inactivity and during pregnancy the pressure of your uterus on the arteries feeding blood to the legs.
Cramps occur during the second and third trimesters, reducing in frequency during the final month of pregnancy. The commonly occur when you are inactive; at night when you are sleeping, or when you are resting during the day.
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If you are experiencing cramps during pregnancy try preventing them by modifying your activities and diet. Flexing your feet and curling your toes in bed are common causes of cramp when you are sleeping. This can be easily alleviated by making sure your bed is made loosely, or by sleeping under a comforter or duvet instead of sheets. Before getting into bed, shake your legs for about thirty seconds. Try raising the foot of your bed six inches on concrete blocks so that your legs are higher than your heart.
Before falling asleep at night, draw circles and other shapes with your feet, one at a time while holding your legs still. This will increase circulation to your feet and stretch your calf muscles. Fall asleep on your side instead of your back.
During the early stages of your pregnancy you can reduce the chances of recurring cramps by raising your legs above the level of your heart, increasing circulation to your feet and toes. Later in your pregnancy, this position may result in indigestion and should be avoided, and you can try lying on your side instead. You should also avoid standing in one place for long periods, which will allow blood to pool in your legs. Keep moving and wear loose clothing.
If you believe that your cramps may be the result of a salt-free diet, try eating a salty snack before going to bed. Limit your intake of milk to no more than one pint each day, and only eat one serving of red meat daily. Your doctor may also recommend a magnesium supplement or calcium supplements, but research has yet to prove that this is an effective treatment.
You can also try preventing cramps by wearing loose clothes and support hose during the day. Warm baths will also help to stimulate circulation, as will regular leg massages from your partner.
When you get a cramp, start by lying on your side. Flex your foot to stretch the calf muscle and push into your heel, or stand up to stimulate circulation into your legs. Massage your legs firmly and apply a heating pad or hot towel to your legs to relieve the pain. If you can't reduce the pain, take acetaminophen, Tylenol® is the best known brand, to alleviate the symptoms.
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