Give Leg Cramps the Boot

-Post  written by Colette Crawford, RN, BSN, courtesy of Seattle Holistic Center

Many pregnant women in our classes talk about experiencing leg cramps, especially during the second trimester. They can be surprisingly painful, with muscle aches lasting for days. The rest of us can also get leg cramps this time of year, with our increased activities, and the dehydration that sometimes comes with it! To help avoid leg cramps, make sure you are getting potassium, sodium, calcium and magnesium  – in the right ratio.

Foods that are high in these minerals are: bananas, oranges, grapefruit, yogurt, cottage cheese, dark green leafy vegetables, like kale, salmon, sardines, almonds and others. Eat plenty of these foods to help prevent leg cramps.Carbonated beverages are also known to interfere with your body’s calcium uptake, so do your best to avoid drinking these and sodas on a regular basis. Instead, brew a pot of raspberry leaf and nettle tea. Mix half of the tea with orange juice and you’ll have a wonderful supply of these minerals to discourage leg cramps.

Another benefit for pregnant women is that these herbs tone the uterus, which can help during labor and birth. Sometimes pregnant women experience restless legs, when legs ache or jerk, especially at night. This may indicate anemia or low iron. Nettles are high in iron so it is beneficial to drink nettle tea.
If you get a leg cramp: flex your foot – bring the toes toward the ankle – and extend through the ball of the foot and heel. Do not point your toes as this can increase the cramp.If you have varicose veins do not massage your leg or apply heat until a clot is ruled out.

Also try these poses:

Runner’s stretch – Stand with your hands supported, about 3 feet from a wall or table.  Bring your right foot forward and step your left foot back. Bend the right knee and straighten your left leg. Breathe steadily and deeply. Soften into the left calf muscle as you exhale. Change sides.

Pyramid pose – Place your hands on a wall or table with the right foot about 2 feet away from the wall. Step your left leg back with the toes turned in about 60 degrees. Have your heels in line. Square your hips, firm your legs and as you exhale bend forward at the hips. Walk the hands up the wall to extend your spine. Root strongly through the feet. This pose also helps with sciatica and hip pain.