Leg and Foot Pain During Pregnancy
As your pregnancy progresses, new body parts begin to ache. Your legs and feet tend to get tired, worn out, and downright achy, and the extra weight of the baby doesn’t help. Leg cramps often strike in the middle of the night, especially during the second and third trimesters. Although your legs and feet hurt, there are many treatment methods that can help reduce or relieve the pain. But first, what’s causing this pain?
Causes of Leg and Foot Pain
Many of the various causes of your leg or foot pain that can be avoided, especially if you take prevention steps early in your pregnancy. Controlling things such as poor circulation in your lower extremities can help reduce the amount of pain you feel in your feet and legs during your pregnancy. Making sure you’re getting enough rest throughout your pregnancy will also help ease the pain, as will getting into exercise routines that are not too strenuous.
Unfortunately, working is a necessity for most moms right up until the baby is born. This means long hours on your feet and long hours of pain. Other causes of leg and feet pain can include:
- Not enough rest
- Sciatic nerve pain
- Poor circulation (regular exercise can be somewhat helpful in alleviating this problem)
- Poor blood supply
- Pregnancy-related weight gain, which puts additional stress on leg muscles and bones
- Swollen feet and ankles
Weight gain during pregnancy is not only unavoidable, but necessary for the health of mother and baby alike. Unfortunately, it is also one of the primary causes of pregnancy-related foot pain. Studies have shown that pregnant women in their second and third trimesters put much more pressure on the forefoot while standing or walking than women who are simply overweight. Pregnant women are also at increased risk for developing plantar fasciitis, an inflammation of the band of tissue that connects the heel bone to the toes. If your daily routine requires you to spend a lot of time on your feet, be sure that you get as much rest as possible at every opportunity.
Hormones and Weakened Ligaments
Later in your pregnancy, your body begins to produce a hormone that loosens your ligaments, in order to prepare your body for the demands of childbirth. These loosened ligaments are more susceptible to injury than they would normally be, especially in your legs and your back, so you will need to be extra careful.
The causes of these sudden, excruciatingly painful muscle cramps in the legs are not well understood (even the origin of the term charley horse is a mystery). Pregnant women are known to be especially susceptible to charley horses, but no one knows why. Doctors suspect the causes of charley horses may have something to do with dehydration and electrolyte imbalances, and certain medications for diabetes and high blood pressure have been known to act as triggers. The best guess medical science has to offer is that a variety of unrelated causes can all have the same effect. Pregnant women may be especially susceptible because their unborn children are leeching calcium from their bodies.
If you experience pain and swelling in one leg, but not in the other, contact your doctor immediately. This is not normal pregnancy leg pain, and it may be a sign of a blood clot, which is a serious, possibly life-threatening situation. Read more about this possibility here.
Sciatic Nerve Pain
The weight gain that accompanies pregnancy can increase stress on your spine, which may trigger sciatica, a nerve pain that runs down your back and through both legs.
Treatment for Leg or Foot Pain
The best thing you can do to reduce the pain in your legs and feet while you’re pregnant is to drink plenty of fluids and get as much rest as possible. If you must work throughout your pregnancy, try cutting one day per week out of your schedule to focus solely on rest. Elevating your legs and feet at least six to twelve inches above your heart for fifteen minutes at a time can help with blood flow.
Monitoring your weight can also help to reduce the stress on your legs and feet. Average weight gain during your pregnancy should be 25–35 pounds. Anything over that can begin to cause pains in other areas of your body. And icing and rotating your ankles can help to prevent swelling in them.
Exercise can help to minimize the incidence of leg cramps during pregnancy. If you’re getting leg cramps, try to stretch the affected muscles a few times each day. The incidence of cramping in calf muscles, for example, can be reduced with this exercise:
- Stand about three feet from a wall
- Stretch your arms out and lean forward to touch the wall, keeping your feet flat
- Maintain this pose for five seconds
- Relax and resume your former position
- Repeat, and continue repetition for five minutes
Perform this exercise three times daily, including once right before bedtime.
Proper pregnancy nutrition can also go a long way toward minimizing leg and foot pain. Magnesium supplements may also help to minimize leg and foot pain during pregnancy, although you should consult your doctor before beginning to take any type of supplement. An even better way to ensure that your body gets the magnesium it needs is to eat foods rich in this mineral, such as nuts, seeds, beans, and dried fruits. All adults should take in 300–400 mg of magnesium each day. Magnesium regulates nerve and muscle function, and it quiets involuntary stress responses such as muscle spasms.