Leg cramps during pregnancy

What are leg cramps during pregnancy?

Cramps are involuntary muscle spasms caused by a buildup of acids. They come on suddenly, are painful, and usually last 30 to 60 seconds, although they may last longer. These muscle contractions often occur at night, especially during the second and third trimesters.

More than half of all pregnant women get leg cramps. Leg cramps mainly affect the calves. However, some women also experience them in their buttocks and thighs.

Why are leg cramps so common during pregnancy?

Many different factors can cause cramps during pregnancy:

• The increased weight of the uterus, which puts greater pressure on the abdominal nerves and blood vessels
• Fatigue
• A mineral imbalance in the blood or a vitamin deficiency (e.g., a lack of calcium, phosphorus, vitamin D, magnesium, or vitamin E)
• Dehydration
• Too little or too much exercise
• Staying in the same position for a long time while standing or sitting
• Poor blood circulation due to increased blood volume and the pressure of the uterus on the blood vessels
• Muscle tension in the toes

How can you prevent leg cramps during pregnancy?

Here are a few tips to help you prevent muscle cramps:

• Eat a balanced diet that includes foods rich in calcium (milk, cheese, yogurt) and magnesium (legumes, whole grains, dried fruit, nuts, leafy greens, bananas, seeds, dark chocolate).
• Drink plenty of fluids to stay hydrated (1.5 to 2 litres per day). Increase your fluid intake in extreme heat.
• Don’t overexert yourself, and rest whenever you have the chance.
• Wear shoes with flat heels.
• Wear compression stockings to improve circulation.
• Place your legs in an elevated position several times a day.
• Exercise every day. Walking is a great option.
• Stretch out your calves a few times before going to bed by doing one of the following exercises:
  – Sit with your legs uncrossed. Then, lift your right leg, bending your knee at 90 degrees, and pull your toes toward you while pushing your heel forward. Repeat with the left leg.
  – Stand facing a wall. Place your hands on the wall and position your right leg behind your left foot. Gently bend your left leg forward, keeping your right leg in extension and your right heel on the floor. Hold this position for about 30 seconds. Repeat with your left leg behind your right foot.
• Apply heat to your calves or take a warm bath before going to bed.

How to relieve pain caused by leg cramps

When you experience leg cramps, here’s what you can do to help relieve the discomfort:

• Extend your leg.
• Stretch your calf muscle by flexing your foot upward to avoid pointing your toes. You can also try standing up, making sure to keep your foot flat, or standing on a cold surface.
• Massage the affected muscle and apply heat to it.
• Take a warm shower or bath.
• Walk around or elevate your legs to prevent the cramp from returning.

If you get a severe cramp, your calf may be tender the next morning. If the pain persists for several hours, applying heat may help, especially before exercising. The pain should fade with time, much like muscle pain from a hard workout.

When should you consult a doctor?

You should see a health care professional as soon as possible in the following situations:

• You experience intense and persistent leg pain that is not a cramp
• Your leg or foot is swollen
• Your skin turns very pale, bluish, or red
• You feel any numbness in your legs or feet

These symptoms may indicate that a blood clot has formed in the deep veins of the leg. A clot can cause thrombosis, which must be treated promptly. However, that type of complication is fairly rare. Such symptoms could also be due to a vascular disorder that requires a medical assessment.

Things to keep in mind

• Leg cramps are caused by involuntary muscle spasms.
• Eating a balanced diet, staying hydrated, and exercising can help prevent cramps.
• Calf stretches can relieve pain when a cramp occurs.

Scientific review: Anouk Landry, nursing staff manager for the Obstetrics and Gynecology Department, CHU Sainte-Justine Research and copywriting:The Naître et grandir team Updated: August 2026

Photo: GettyImages/Sorajack