Swollen feet, leg cramps and restless legs: a pregnancy survival guide

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"Why does no one talk about the leg cramps?" was the title of one thread we read, and the replies were full of mums who'd woken up screaming. Swollen ankles, cramps, restless legs and numb, tingling hands all cluster in the second half of pregnancy, and all of them get worse at night.

Swollen feet and ankles

Mild swelling (oedema) is normal in pregnancy. Your body holds more fluid, and your growing womb slows the blood returning from your legs. It's usually worse at the end of the day, in hot weather and after standing for a long time.

What helps:

• Put your feet up whenever you can, ideally above the level of your hips. A leg-rest pillow on the sofa or at the end of the bed makes this easy.
• Wear compression socks or tights. These were the most recommended fix in the swelling threads. Put them on in the morning, before the swelling builds.
• Keep moving. Short walks and ankle circles keep blood flowing. Swimming is especially good, because the water pressure helps push fluid back up.
• Drink plenty of water. It sounds backwards, but staying hydrated helps your body hold less fluid.
• Wear comfy shoes and avoid anything tight around your ankles.

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Leg cramps

Cramps are sudden, painful tightenings, usually in the calf and usually at night. When one hits, pull your toes up towards your knee and rub the muscle firmly. To prevent them:

• Stretch your calves before bed. Stand facing a wall, step one foot back and press the heel down.
• Keep active in the day.
• Try magnesium. Magnesium was mentioned in almost half the replies in the biggest cramp thread we read. The evidence is mixed. Many mums used magnesium bath flakes or a magnesium spray on their calves at night. Ask your midwife before taking any supplement.

Restless legs

Restless legs syndrome is an overwhelming urge to move your legs, with a creeping, fizzing feeling that's worse in the evening. Around 1 in 5 women get it in late pregnancy.

• Ask your GP for a blood test. Low iron is linked to restless legs and is common in pregnancy.
• Massage, warm baths and gentle stretching before bed help many people.
• Cut down on caffeine, especially later in the day.
• Compression socks helped some mums in the threads we read, as did a magnesium foot soak.

Carpal tunnel and numb hands

The same fluid that swells your ankles can press on the nerve in your wrist, causing tingling, numbness or pain in your thumb and fingers. It's often worse in the morning. Wrist splints worn at night keep your wrists straight and were the most recommended fix. Shake your hands out when they go numb, and avoid sleeping with your wrists bent. It usually improves within weeks of birth. If it doesn't, see your GP.