Calf cramps... The arch nemesis of pregnancy

If you are pregnant, or if you have been pregnant, chances are you’ve had to deal with one of the more unpleasant side-effects: calf cramps.

You know exactly how it happens: you’ll be peacefully sleeping, finally getting some much-needed rest after your hectic day… slipping deeper and deeper into a totally and completely relaxed state…

When BAM!

Suddenly, rudely, you are jolted awake by a terrible stabbing pain in your lower leg! Maybe you jump out of bed, maybe you try to rub it out, maybe you lay there on your back, frantically shaking your legs and looking like a struggling beetle that’s been flipped on it’s back and is trying to right itself.

Regardless of what you do, that relaxed sleep you were enjoying… that’s totally gone.

But why does this happen?

So, why does this happen? Why is it so common during pregnancy? Why in the middle of the night, when you were fine all day?

While we don’t know exactly why cramps happen, here’s my understanding from my Exercise Science background.

A muscle will often cramp if it is overused - if it has used all the ATP (the molecule that supplies energy to all your muscles) before your body has time to make more. And, as we progress in pregnancy it’s common to gain an extra 25-35 pounds. That means that your feet and calves are carrying around a bunch of extra weight that they aren’t used to! So even if you aren’t doing anything out of the ordinary, your calf muscles have to work harder as you move around throughout your day and it’s easier for them to reach that “overused” state.

As far as why they strike in the middle of the night… Think about how your feet are usually positioned when you are sleeping. Likely, even when side-sleeping during pregnancy, your feet are in a “toes-down” or “plantar-flexed” position.

Although this feels like a relaxed position, your calf muscles are actually flexed and shortened.

So, after being worked a little extra all day, and then keeping our feet in that toes-down position for hours, that could be the extra work that pushes our calf muscles over the edge... and... CRAMP!

So, what to do about it?

First, let's talk prevention. Because it's always better to avoid the cramp in the first place! Here are three easy things you can do to ward off these nighttime annoyances:

• Drink lots of water!

  • This helps flush metabolic wastes (stuff your body doesn't need) out of your system. If these wastes build up in your muscles, they can cause cramps. Aim to drink at least 8-12 glasses of water a day, and more if you are breastfeeding, physically active, or it’s particularly hot.

• Stretch Before Bed

  • A simple stretching routine can make a big difference. Facing a wall, with both toes pointing forward, step one foot in front of the other and lean forward, both heels down and feet flat on the floor. Hold for 30 seconds, then switch. This stretch helps lengthen your calf muscles and reduce the likelihood of cramping during the night.

• Make sure you get your minerals!

  • The minerals Calcium and Magnesium are essential for muscle health! Your muscles actually require Ca and Mg to be able to contract! Make sure you are getting enough through your diet which can include leafy greens, nuts, seeds, and dairy products, or through your prenatal vitamin! Of course make sure to talk to your doctor before taking any extra supplements to make sure it’s safe for you and your baby.

Now. What do you do to get rid of cramps when they do strike? Here are three effective strategies:

• Flex and point the feet

  • This gently works the muscle, shortening and lengthening it without making it work too hard. Flexing and pointing your toes can help ease the cramp by promoting blood flow and stretching the muscle fibers.

• Stretch the muscle

  • Either do the standing stretch we talked about earlier, or if you prefer to stay in bed, straighten your leg in front of you and pull your toes back towards your nose. This will help lengthen the calf muscle and alleviate the cramp.

• Roll it out!

  • My favorite (and kind of funny) trick is to keep a rolling pin beside your bed. Why??? Well. When I worked in the Physical Therapy practice, one of the tools that the PTs would commonly use to release tight muscles was a tool that was basically the Physical Therapy version of a rolling pin. It really works! All you do is roll the pin along the muscle, with a pressure that feels good to you. Check out this post where I show it in action. Here's the link for Instagram, and here's TikTok; depending on what you use most.

I hope these strategies help you! And now you know a little more about Why those pesky cramps happen in the first place. Remember, understanding why these cramps happen and knowing how to address them can make a big difference in your comfort and well-being. Sweet dreams, and may your nights be cramp-free!

Shauna Grasso is a Nationally Certified Pilates Teacher and Perinatal Pilates Specialist. She has been teaching Pilates since 2014 and is constantly amazed by the power of Pilates and the resiliency of the human body. She lives in the Nevada mountains with her husband, their dog, and their two beautiful children.