First, it is essential to identify it correctly.

A muscle cramp is a sudden, intense, involuntary, temporary, but usually very painful muscle contraction. Most often, it occurs at night and more frequently affects the calf muscles than the thigh or toes. Of course, it's more likely to occur during pregnancy due to hormonal changes slowing blood flow. It's not dangerous and is easily preventable. However, simple muscle spasms should not be confused with vascular problems. If it's a vascular problem, the pain will cause the calf muscles to tighten and will always occur while walking (not while resting). The pain will disappear after stopping walking, but will reappear after walking the same distance (about ten meters).

To rule out the possibility of arteritis (a disease that affects the arteries in the legs), it is best to consult a doctor, who will usually perform a Doppler ultrasound examination.

How to avoid muscle cramps

Replenish fluids.

Dehydration can worsen cramps because poor waste removal can cause muscle contractions.

Quit smoking.

Tobacco causes blood vessels to constrict and produces large amounts of carbon dioxide, which impairs blood perfusion and oxygen supply to muscles.

Supplement with magnesium.

Magnesium deficiency can affect muscle relaxation and may require a dietary review (eat more dark chocolate!) or supplements. However, it's essential to follow your doctor's advice, as excessive magnesium can cause digestive problems.

Warm up thoroughly.

Do not run after a bus or exercise without warming up for at least 15 minutes to allow your muscles to get enough oxygen and avoid lactic acid buildup, a toxin that promotes cramps.

How to relieve cramps

stretch...

The only solution right now is to gently stretch the muscles in the opposite direction of overstretching. If you have a cramp in the top of your foot, pull your toes forward. If you have a cramp in your calf, stretch your foot at a right angle or walk on your heels. Alternatively, while standing, place your toes against a piece of furniture, keep your heels on the ground, and lean your body towards a wall to stretch.

Apply heat...

Use a hot water bottle to relax the contractions and continue for 20 minutes for longer-lasting relief. Of course, be careful to avoid burns...

massage...

If pain persists the next day, you can massage with a cream specifically designed for pregnancy (some ingredients may be contraindicated). Always massage towards your heart and do not apply excessive pressure.

rest...

A simple method is to elevate the foot of the bed to raise your legs and improve venous return. Also, ensure you get enough sleep, as lack of sleep leads to fatigue, which in turn promotes cramps.

avoid...

Avoid using aspirin and other anti-inflammatory drugs, as they can thin the blood and worsen muscle bleeding. In any case, these medications are not recommended during pregnancy.