What causes leg cramps during pregnancy?
Learn what causes leg cramps during pregnancy, plus stretches, treatments, and tips to help relieve pain and prevent future cramps.
Table of Contents
Leg cramps are one of those pregnancy symptoms no one really warns you about until they wake you up in the middle of the night. If you’ve ever been jolted awake by a sudden calf cramp, you know firsthand just how intense leg cramps can be.
Up to half of pregnant people experience leg cramps at some point during pregnancy. While they can be uncomfortable, they're often not a sign of something serious. “Some simple tips and strategies can make a world of difference,” says Amy Bock, PT, DPT, a pelvic health physical therapist at Hinge Health. “The key is to address them early so they don't become a recurring problem throughout your pregnancy.”
Ahead, learn what causes leg cramps during pregnancy, plus how to alleviate them with targeted exercises recommended by Hinge Health physical therapists.
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What are leg cramps during pregnancy?
Leg cramps are sudden, involuntary muscle contractions that most often affect your calves or feet. They're sometimes called “charley horses” and can last anywhere from a few seconds to several minutes.
“Many people describe them as feeling like the muscle has suddenly tightened into a knot,” says Dr. Bock. Even after the cramp passes, the area may feel sore for several hours. During pregnancy, they’re also sometimes accompanied by leg swelling.
Causes of leg cramps during pregnancy
While there are many different causes, leg cramps tend to show up later in pregnancy, specifically during the third trimester, says Dr. Bock. Here are some common reasons why you may experience them:
Circulation changes. During pregnancy, your body produces significantly more blood to support your growing baby. At the same time, pressure from your uterus can affect circulation in your legs, contributing to swelling and cramps.
Dehydration. Not drinking enough fluids can make muscles more prone to cramping, especially during pregnancy when your hydration needs increase.
Physical changes during pregnancy. As your uterus grows, it places more pressure on nearby blood vessels and changes how your muscles work to support your body, which can contribute to leg cramps.
Spending too much time in one position. Fatigue and nausea can make it harder to stay active, but moving less can leave your muscles feeling stiff. Gentle movement throughout the day promotes healthy blood flow to tense areas.
Changing nutrition needs. Pregnancy increases your need for nutrients like calcium and magnesium, which play important roles in muscle function. If you're struggling with nausea or food aversions, it may be harder to get enough through your diet alone. Talk to your doctor about taking supplements if your leg cramps are consistent.
Exercises to alleviate leg cramps
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- Seated calf raises
- Standing calf stretch
- Seated plantar fascia stretch
- Seated hamstring stretch
All of these exercises help improve circulation and reduce muscle tension in your calves, feet, and the backs of your legs. Practicing them regularly may help relieve existing cramps and reduce how often they occur. As always, be sure to check with your healthcare provider before starting a new exercise routine during pregnancy.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Pelvic floor physical therapy is more than just kegel exercises. Various exercises tailored to your symptoms and needs are key to getting relief. Pelvic floor PT can relieve many different pelvic issues, such as pelvic pain, painful sex, and urinary incontinence.
Members of the Hinge Health pelvic health program experience an average 67% reduction in pelvic pain and 54% reduction in urinary incontinence within the first 12 weeks. Learn more*.
Treatments for leg cramps during pregnancy
Leg cramps can be painful, but you don’t have to just deal with them in pregnancy. There are several simple strategies you can try to relieve discomfort and reduce how often they happen. Consider these simple approaches recommended by Hinge Health physical therapists:
Try physical therapy and targeted exercises. Targeted exercises, such as the ones above, can help release muscle tension and reduce cramping in your legs. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. Regular movement helps support healthy circulation and keeps your muscles from becoming tight, which may reduce leg cramps. Aim for at least 150 minutes of moderate-intensity activity each week, such as brisk walking, unless your healthcare provider recommends otherwise. You can break it up into shorter sessions throughout the day.
Apply heat or cold therapy. Some people find that an ice massage helps calm a cramp, while others prefer a warm shower or bath with Epsom salts, or a heating pad to relax tight muscles. Consider trying both methods or stick to the one that works best for you.
Wear compression socks. Compression socks support circulation by helping blood move back toward your heart. “They work best if you put them on first thing in the morning and wear them throughout the day,” says Dr. Bock. They may also help reduce leg swelling during pregnancy.
Take your prenatal vitamins. Prenatal vitamins help support your increased nutritional needs during pregnancy, including nutrients like calcium and magnesium that play an important role in muscle function. Your healthcare provider can recommend the right prenatal vitamin or advise you if additional supplementation is needed.
How to prevent leg cramps during pregnancy
While you may not be able to prevent every leg cramp, these healthy habits can help reduce how often they happen.
Stretch daily. Regular stretching helps keep your calves, feet, and hamstrings (back of thigh muscles) flexible. The exercises above are a great place to start.
Stay hydrated. Pregnancy increases your body's need for fluids. The American College of Obstetricians and Gynecologists recommends drinking 8 to 12 cups (64 to 96 ounces) of water each day. A good sign you're well hydrated is urine that's pale yellow.
Eat calcium- and magnesium-rich foods. These nutrients help support healthy muscle function. Good sources of magnesium include leafy greens, nuts, seeds, beans, and avocado. Calcium-rich foods include milk, yogurt, cheese, salmon, and calcium-fortified foods.
Wear supportive shoes. Comfortable, supportive shoes can reduce strain on your legs and feet, especially during pregnancy. Look for shoes with a firm heel counter to help keep your foot stable while walking.
Elevate your legs at night. Putting your feet up for a little while at the end of the day may help reduce swelling and support healthy circulation, especially if your legs have been feeling tired or achy.
When to see a doctor
Leg cramps during pregnancy often improve with at-home treatments. But if your leg cramps are severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Leg cramps that don't improve with stretching or gentle movement
Significant swelling in one leg
Redness or purple discoloration of the leg
A leg that feels warm to the touch
Sudden shortness of breath or chest pain
The above symptoms could indicate a more serious condition, like deep vein thrombosis (DVT), or serious blood clots in the legs, so it’s important to seek medical attention immediately.
PT tip: Keep moving
“Try not to stay in one position for too long,” says Dr. Bock. Your next position is your best position, meaning regularly modifying how you sit or stand can help prevent muscle tension that can lead to knots and cramping. “Whether you're sitting or standing, changing positions regularly and taking short walks can help improve circulation and reduce your chances of developing leg cramps.”
How Hinge Health can help you
If you have pelvic pain, bladder, bowel, or other pelvic symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
References
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2. Cochrane. (2021, May 17). Non-drug treatments for leg and foot cramps. Cochrane.org; Cochrane Library. https://www.cochrane.org/evidence/cd008496_non-drug-treatments-leg-and-foot-cramps
3. The American College of Obstetricians and Gynecologists (ACOG). (2019). Exercise During Pregnancy. In www.acog.org. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
4. Bermas, B. (2026). Maternal Adaptations During Pregnancy: Musculoskeletal Changes and Pain. Uptodate.Com. https://www.uptodate.com/contents/maternal-adaptations-to-pregnancy-musculoskeletal-changes-and-pain?sectionname=leg%20and%20foot%20pain%2fcramps&topicref=5177&anchor=h447129030&source=see_link#h447129030
5. ACOG. (2020). How much water should I drink during pregnancy? In www.acog.org. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy
6. Devis, P., & Knuttinen, M. G. (2017). Deep venous thrombosis in pregnancy: Incidence, pathogenesis and endovascular management. Cardiovascular Diagnosis and Therapy, 7(S3), S309–S319. doi:10.21037/cdt.2017.10.08