How To Deal With Leg Pain and Swelling During Pregnancy

Many people experience leg pain and swollen feet and ankles during pregnancy. Here’s what causes these common symptoms and how to prevent them.

Pregnancy Woman with Swollen Feet
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While morning sickness, fatigue, and back pain are frequent complaints during pregnancy, leg and foot problems like pain, cramping, and swelling are just as common, particularly during the third trimester. You may be able to get relief from some of these pains with circulation-boosting exercises and (literally) putting your feet up.

In some cases, achy legs and swollen veins will disappear after delivery. Other times, you may need more treatment after pregnancy to deal with the changes. So, what causes pain, cramping, and swelling of the feet, ankles, and legs during pregnancy, and what can you do about it? Here's what you need to know to give yourself a leg up, with expert-approved methods for prevention and relief.

Leg Cramps During Pregnancy

Leg cramps are a very common pregnancy complaint. These painful muscle contractions (also called charley horses) usually occur in the calf—and often at night, when legs and feet are tired.

They're likely caused by overuse and strain. But calcium deficiency and excess phosphorus (found in diet sodas and processed meats) also can be a culprit, says Enid Leikin, MD, an OB-GYN in New York. Nerve pressure from an expanding uterus, poor circulation, changes in blood circulation, and dehydration might also be to blame.

While annoying or even painful, these cramps are usually not dangerous for you or your baby and tend to come and go quickly. But if they persist, or your leg begins to swell or feel warm, let your doctor know right away. This can be a sign of a blood clot, which is very rare but requires immediate treatment.

How to relieve leg cramps

To relieve pregnancy leg pains, Dr. Leikin suggests eating more dairy products or asking your doctor about calcium supplements. Snack on potassium-rich bananas or dried apricots because pregnancy leg cramps may indicate a potassium deficiency.

You can also boost your circulation by taking a 15- to 20-minute walk in the evening. Avoid standing or sitting in one position for too long since it can cause fluid to accumulate, making your legs feel heavy or full of pressure and potentially causing leg cramps.

If you find yourself in the middle of a leg cramp, ease the pain by resting your calf on a hot water bottle or flexing your foot to stretch the calf. The best solution is walking, but if it's the middle of the night and you don't feel like getting out of bed, try grasping your foot with both hands and gently pressing your thumbs into the arch, pushing toward your toes (ask a loved one, if possible, to help if you can't reach beyond your burgeoning belly!).

Gently stretching your calf muscles can relieve cramping as well. To do this, straighten your leg and flex your foot (heel down, toes up). It may be tempting to point your toes, but this position usually makes the pain worse.

Swollen Legs During Pregnancy

Increased hormone levels, extra body weight, and boosted blood volume can cause pregnant people to retain water, leading to swelling and bloating (also known as edema). Legs may also feel heavy or achy. However, while the swelling is uncomfortable, having extra fluid in the body is normal and necessary during pregnancy.

Your body needs this extra fluid to carry nutrients and oxygen to your baby, explains David S. Levine, MD, an orthopedist at the Hospital for Special Surgery in New York City.

Typically, fluid retention and swelling is most pronounced in your feet, ankles, and calves, particularly in the third trimester. This is because your growing uterus puts pressure on the veins that carry blood back from your lower body. Pressure on the veins partially blocks blood flow, keeping fluid in your legs and feet. Blood vessels are also the smallest in your foot and ankle, adds Dr. Levine, so your body has difficulty accommodating the extra fluid pouring in there.

Common triggers for swollen feet and ankles in pregnancy include tiredness, exercising, eating salty foods, drinking caffeine, and standing and walking for long stretches of time.

Although edema in pregnancy isn't usually cause for concern, consult a health care provider if you notice swelling of your face and hands along with blurred vision, severe or constant headaches, and weight gain of more than a pound a day. These can be signs of preeclampsia, a serious medical condition characterized by high blood pressure.

How to relieve swollen legs

To alleviate leg swelling, avoid sitting or standing for more than an hour at a time. Walking increases blood circulation, which can help alleviate puffiness. Elevating your legs can also help. You can enhance blood flow to your heart and lungs by raising your legs 6 to 12 inches above your heart for 12 to 20 minutes.

Avoid lying on your right side or flat on your back, which puts the full weight of your uterus on the vena cava. Instead, lie on your left side, a position that exerts the least amount of pressure, says Rini Ratan, MD, an OB-GYN at Columbia University Medical Center, in New York City.

Also, be sure to drink plenty of water, which actually helps keep the body from retaining fluids. Additionally, aim to drink less caffeine, avoid eating too much salt, and wear comfy shoes—even slippers—whenever possible.

Swollen Veins During Pregnancy

Some pregnant people might also experience varicose veins, which are enlarged, bulging veins that are close to the skin's surface. A combination of hormones, gravity, and increased blood pressure and volume can cause your veins to bulge through weakened spots and show through your skin. Symptoms of varicose veins include:

  • Bulging veins
  • Heavy feeling in your legs
  • Itching around your veins
  • Swelling and pain in your legs

Most of the time, varicose veins are not dangerous, although they may be frustrating to deal with. Do, however, bring them to your health care provider's attention. Also, be sure to also let them know about any increases in pain or discomfort around your varicose veins.

How to relieve swollen veins

Regular exercise, avoiding standing for long periods, wearing compression stockings, and pain medications are common ways to manage symptoms associated with swollen veins during pregnancy. In some people, varicose veins may resolve on their own after childbirth. For others, these swollen veins may stick around.

There are treatments available for varicose veins, including a variety of surgical procedures. If swollen veins continue to bother you after your baby is born, talk to your doctor about your options.

Restless Legs Syndrome During Pregnancy

Restless legs syndrome describes the feeling of legs that seem to want or need to move while at rest due to an uncomfortable sensation. Technically a sleep disorder, this strange feeling usually happens at night, just as you're trying to settle into slumber. According to the National Institutes of Health, between 7% and 10% of the population experiences restless legs syndrome. Prevalence jumps two- to threefold during pregnancy, and it's particularly common during the third trimester.

In pregnancy, restless legs syndrome may be caused by a variety of factors including heredity, calcium, iron, or vitamin deficiency, hormone levels, and preexisting conditions like diabetes or rheumatoid arthritis. Some antipsychotic and antidepressant medications may also contribute to this condition.

How to relieve restless legs syndrome

Getting plenty of physical activity, taking prenatal vitamins, and staying well-hydrated can help to relieve symptoms of restless legs syndrome. Having a warm bath, getting (or giving yourself) a leg massage, and stretching before bed can also reduce the severity of symptoms. When related to pregnancy, restless leg syndrome usually goes away after childbirth.

Key Takeaways

Dealing with leg and foot problems like pain, cramping, and swelling during pregnancy can come as a surprise. However, these issues are very common. Swelling, cramping, pain, and varicose veins are among the symptoms you might experience. Luckily, there are ways to cope, such as resting your legs, getting exercise, and drinking plenty of water. Additionally, consult with your health care provider about any concerns you have and potential remedies.

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Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Deep venous thrombosis in pregnancy: incidence, pathogenesis and endovascular management. Cardiovasc Diagn Ther. 2017.

  3. Interventions for varicose veins and leg oedema in pregnancy. Cochrane Database Syst Rev. 2015.

  4. Preeclampsia and Pregnancy. American College of Obstetricians and Gynecologists. 2021.

  5. Restless Legs Syndrome. National Institutes of Health. 2023.

  6. Restless legs syndrome and pregnancy: a review. Parkinsonism Relat Disord. 2014.

  7. Restless legs syndrome and pregnancy: prevalence, possible pathophysiological mechanisms and treatment. Acta Neurol Scand. 2016 .

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