- Quickly straighten your leg and point your toes towards your body. This will stretch the calf muscle, which is where most leg cramps occur.
- Reach down and grab your toes, pulling them towards your body as hard as you can. Hold this stretch for 15-30 seconds.
- If the cramp doesn’t go away, try massaging the calf muscle. Use your hands to knead and squeeze the muscle until the cramp subsides.
- Once the cramp has gone away, walk around for a few minutes to help loosen up the muscle.
If you are unable to reach your toes, you can try asking someone to help you with the stretch. You can also use a towel or strap to loop around the ball of your foot and pull it towards your body.
Here are some additional tips for stopping leg cramps:
- Apply heat or ice to the cramped muscle. Heat can help to relax the muscle, while ice can help to reduce inflammation and pain.
- Drink plenty of fluids, especially water and sports drinks. Dehydration can contribute to muscle cramps.
- Get regular exercise. Exercise helps to keep the muscles strong and healthy.
- Avoid caffeine and alcohol before bed. Caffeine and alcohol can dehydrate the body and increase the risk of muscle cramps.
If you have frequent or severe leg cramps, talk to your doctor. They may be able to identify the underlying cause of your cramps and recommend additional treatment options.