How to Get Rid of a Leg Cramp

A long day of running, walking or hiking can lead to painful leg cramps. Involuntary contractions of your leg muscles can leave you feeling temporarily debilitated. Get rid of a leg cramp by sitting down and massaging and stretching your legs. But the key is to prevent leg cramps in the first place. Drink plenty of water, eat a healthy diet and stretch your muscles before and after exercise.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

Hot pad
Hot pad

Step 1

Rub your cramping muscle gently until the pain subsides. Refrain from stomping on your foot or hopping on your leg to loosen the knot or cramp. This will just aggravate and prolong the pain.

Step 2

Stretch your legs out in front of you and flex your foot so your toes are pointed straight up and hold for at least 30 seconds. Use this technique for calf pain or cramps in the back of your thighs. This is especially effective if you suddenly have a charley horse and can flex your foot before it completely cramps.

Step 3

Grab your foot and pull it behind you towards your bottom on the same leg with the muscle pain. Hold for at least 30 seconds. This is a stretching technique for cramps affecting the front of your thighs.

Step 4

Place a warm heating pad over your leg cramp for ten minutes and follow with a light massage.

Step 5

Take your thumb or two fingers and apply firmly on the space between your big toe and second toe at the first signs of a cramp. Pushing on this pressure point is an effective way to temporarily stave off a leg cramp until you can stretch or retrieve a heating pad.

Tips & Warnings

Drink plenty of water and stay hydrated to avoid leg cramps. Avoid sport drinks with high sodium that can aggravate cramping.

Drink plenty of water and stay hydrated to avoid leg cramps.

Avoid sport drinks with high sodium that can aggravate cramping.

Do not aggressively change your exercise routine without proper training and stretching. Consult your doctor if leg cramps persist.

Do not aggressively change your exercise routine without proper training and stretching.

Consult your doctor if leg cramps persist.

Resources

Article Written By Contributing Writer

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