Meanwhile, there are several remedies you can try yourself.
How to Stop Leg Muscle Cramps
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If you have a leg cramp, rest and gentle stretching may help relax the muscle. Other practices, like staying hydrated and changing up your diet, may help prevent leg cramps.
Muscle cramps happen when a muscle involuntarily contracts on its own. Usually, you feel a hard lump at the point of pain — that’s the contracted muscle.
Cramps usually occur for a reason. If you haven’t strained a muscle, you’re probably cramping because your muscle is fatigued or overused or your body is dehydrated.
Or maybe you’re not getting enough electrolytes, such as potassium or magnesium. These minerals help your muscles work more smoothly, and fluids help your body process the minerals.
Most cases of muscle cramps don’t indicate a worrisome underlying condition. People who are 65 and older are at greater risk for them. Cramps might be related to alcoholism, hypothyroidism, or diabetes. If the frequency of your cramps bothers you, tell your doctor.
Meanwhile, there are several remedies you can try yourself.
Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch. You may even massage the muscle while you stretch or after you finish.
Consider applying a heating pad to the area, as described below, after stretching. If your calf muscle cramps in the middle of the night, stand up and slowly put weight on the affected leg to push the heel down and stretch out the muscle.
If you regularly have leg cramps that aren’t related to a more serious condition, you might try adding more magnesium to your diet. Nuts and seeds are excellent sources of magnesium.
Magnesium has been suggested for treating pregnant women’s muscle cramps, but more studies are needed. Talk to your doctor before taking any magnesium supplements if you’re pregnant.
Many personal trainers, coaches, and physical therapists also recommend using magnesium on the outside of your body in the form of Epsom salts. You can find a great selection online.
Try applying this old-school remedy to a wet cloth and pressing it onto a cramped muscle, or add some to a hot bath for a soak.
In fact, a hot soak provides relief for many, with or without Epsom salts.
Dry heat in the form of a heating pad may even help. There are a variety of options available online.
Start the pad on the lowest setting and only increase heat if you’re not getting any relief at all.
If you have diabetes, a spinal cord injury, or another condition that might prevent you from feeling heat, a heating pad isn’t a good option.
Another possible way to stop leg cramps is to hydrate. It might take a little longer to ease your pain, but once you’ve had water or a sports drink with electrolytes, you could prevent another cramp.
Walking around may help ease leg cramps by sending a signal to the muscle that it needs to relax after it contracts.
If all else fails, and you continue to have regular muscle cramps, consider getting regular massages to help the muscles relax.
Last medically reviewed on February 7, 2018
How to Prevent Leg Cramps and Treat Them at Home
Painful leg cramps aren’t just annoying episodes of discomfort. Because they typically occur at night, they can wake you, interrupting necessary rest and sleep.
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Complicating matters is the fact there are such a wide variety of causes for leg cramps, from overexertion to neurological conditions to circulation disorders. And there are idiopathic causes, too, which essentially means the causes are unknown.
But just because they’re widespread and have so many causes doesn’t mean there aren’t good prevention and treatment options. Family medicine doctor Matthew Goldman, MD, walked us through the best options and also suggested some things to avoid.
Leg cramp prevention
While it’s unlikely you’ll be able to totally prevent leg cramps, there are definitely actions you can take that will lower your risk of some of the more common causes for those aches and pains.
Hydration
One big cause of leg cramps — and muscle cramps in general — is dehydration. In general, you should be drinking at least 6 to 8 glasses of water every day, according to Dr. Goldman, but it’s recommended to increase your intake if you’re active, especially outside.
Typically, the goal should be to keep urine clear. If urine becomes yellow, amber, orange, etc, this is an indication you may be dehydrated and probably need to increase water intake.
Another way to avoid dehydration is to limit the amount of alcohol and caffeine you take in.
Speak to your provider further if you are concerned about urine color and/or dehydration.
Exercise care
Overexertion and other parts of your exercise routine could also contribute to leg cramps but there are ways to combat this.
First, Dr. Goldman says you should make sure you’ve got the right fit for shoes and properly support your feet. Whether it’s dealing with a high or low arch, the type of midsole a shoe has, or the need for stability, picking the right running shoes can have a huge impact on your body.
Next, be sure you’re properly stretching both before and after exercise. Stretching, especially dynamic stretching, helps warm your muscles up and gets them prepared for whatever activity you’re about to do and proper stretching can keep them from cramping both during exercise and later.
One stretch, in particular, can help prevent leg cramps in your calves. Standing about three feet away from a wall, lean forward and touch the wall with your outstretched arms but keep your feet flat. Hold this position and count to five and then relaxing. Repeat this stretch for up to five minutes at a time, three times a day.
Bedtime prep
Finally, there are some bedtime things you can make part of your nighttime routine to help prevent leg cramps since they’re most likely to occur at night. Dr. Goldman suggests some gentle leg stretches or even mild exercise, like a walk or short bike ride, right before bed.
But there are also things you can do for your sleep that might help, including adjusting your sleep position. If you sleep on your back, try using pillows to keep your toes pointed upwards. And if you sleep on your stomach, try hanging your feet off the end of the bed. Both of these positions can help keep you in a relaxed position while you sleep, he adds.
At-home treatment of leg cramps
Leg cramps are unpleasant and often painful so you want to get rid of them as soon as you can. While there’s nothing that’s guaranteed to immediately end a leg cramp, there are several ways to help alleviate the cramp.
Stretching and other activities
One easy way to alleviate leg cramps once they happen is, yes, stretching. One stretch Dr. Goldman suggests: while standing (or sitting with your leg unfolded before you), straighten your leg and lift your foot until your toes are pointing at your shin, then pull on your toes if you are able to reach them or use a towel for assistance if unable to reach.
Other activities like walking and wiggling your legs as you do may help shake out those cramps. You can also try massaging the cramping muscles with your hands or a roller. And, finally, you can also try standing and pressing your feet against the floor to stretch out those cramping muscles.
Hot and cold
A big change in temperature could help out those cramping muscles, according to Dr. Goldman. In addition to stretching, adding heat to your cramping muscles with either a heating pad or a warm bath can help relax and increase blood flow to the cramping muscle(s).
Conversely, an ice pack can help ease the pain of a leg cramp while you wait for it to subside. Just be sure to wrap the ice in a towel or other piece of material so that the ice doesn’t make direct contact with your skin.
Medication
Over-the-counter painkillers won’t make the cramping immediately go away, but ibuprofen (Advil, Motrin) and/or acetaminophen (Tylenol) can help ease the pain associated with the cramps. Speak with your provider first about whether or not these medications are safe for you.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
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