How to Get Rid of Leg Cramps

Co-authored by Peter Fryer and Janice Tieperman

Last Updated: September 15, 2022 Approved

Suffering from leg cramps? Also known as a persistent, involuntary muscle contraction, leg cramps can be caused by a variety of different factors, including dehydration, a lack of stretching, a lack of electrolytes, and more.^{[1]
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Research source} Thankfully, it’s easy to stop muscle cramps on your own. Keep reading for plenty of medically-supported advice to help get rid of leg pain in the moment, as well as some tips to help prevent leg cramps in the future.

1

Stretch the cramped leg muscle.

A good stretch can provide some quick relief. If your calf muscle suddenly cramps up, stand with your hands flat against an empty section of a wall. Step forward when your non-cramped leg, bending your knee while keeping your foot completely flat. Then, anchor the heel of your back, cramped leg onto the ground. Angle the toes of your back foot so they’re pointing toward the heel of your front foot, and stay in that position for up to 30 seconds.^{[2]
X
Research source} Here are a few other stretches you can try, depending on where the leg cramp is:
- Quad/Thigh Stretch: Stand in front of a chair or other sturdy surface, so you can lean on it for balance. Then, kick your cramped leg back so you can grab your ankle. Gently bring your ankle closer to your butt until you feel a nice stretch in your cramped quad.
- Hamstring Stretch: Sit on the floor with your legs together and pointed straight out in front of you. Then, place your palms flat on the ground next to each leg. Slowly glide your palms in the direction of your feet, hinging your hips as you go. Keep sliding your hands forward until you experience a nice stretch in your cramped hamstring muscle.
- Try stretching before bed, too! Research shows that pre-bed stretches can help prevent overnight leg cramps.^{[3]
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2

Massage the affected muscle.

Self-massage can help coax away the cramp.^{[4]
X
Expert Source

Peter Fryer
Tennis Coach

Expert Interview. 5 July 2019.} Gently knead your fingers into the cramped portion of the muscle and see if that eases the pain any.^{[5]
X
Research source} You can also guide a small foam roller up and down the affected muscle to help soothe away the discomfort.^{[6]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

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- You can find foam rollers online, or at big-box retail stores. Some foam rollers cost as little as $20, while others are at least $30-$35.

3

Stand up and walk around for a few minutes.

Anchor your feet against the ground as you stand–this might help ease some of the cramping. While you’re up, walk a lap around your room or workspace. Giving your cramped leg a few extra shakes might also help alleviate the pain.^{[7]
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Cleveland Clinic
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4

Relax tight muscles with a heating pad.

Plug in a heating pad and rest it on the cramped muscle to help ease the pain away.^{[8]
X
Research source} If you don’t have a heating pad, a warm cloth or towel can work in a pinch.^{[9]
X
Research source} Apply heat in 20-minute sessions to help soothe any tight, cramped muscles.^{[10]
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5

Soothe sore muscles with an ice pack.

Ice can help soothe the cramp away.^{[11]
X
Research source} Grab an ice pack out of the freezer and cover it with a towel or cloth. Then, rest the covered ice pack on the affected leg muscle. Don’t apply the ice for longer than 20 minutes at once, though, as you don’t want to hurt your skin.^{[12]
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- A bag of frozen veggies wrapped in a towel may also work for this.^{[13]
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6

Take some painkillers.

Painkillers should help with the pain if nothing else works. Reach for a bottle of over-the-counter pain meds, like acetaminophen (Tylenol), ibuprofen (Advil), or naproxen (Aleve). Always follow the recommended dosage instructions on the bottle, and never take more than the recommended amount in a given day.^{[14]
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Research source} Here are some adult dosage guidelines:
- Acetaminophen: Take up to 1000 mg per pose, with a maximum of 4000 mg per day.^{[15]
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- Ibuprofen: Take up to 800 mg per pose, with a maximum of 3200 mg per day.^{[16]
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- Naproxen: Take 550 mg during your first dose, with a follow-up dose of 275 mg once every 6-8 hours. If you don’t feel like taking a follow-up dose, wait another 12 hours before taking another 550 mg dose.^{[17]
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7

Make your bed loosely.

Head to the foot of your bed and loosen the sheets and blankets around the mattress. This way, both your legs and feet can have a little more breathing room while you’re in bed.^{[18]
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Research source}

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8

Adjust your sleeping position.

Certain positions can lower your risk of overnight leg cramps. If you’re a back sleeper, prop some pillows beneath your feet–these will help your toes point straight up, which may help prevent cramps. Belly sleepers can slide down the bed slightly, so their feet loop around the end of the mattress.^{[19]
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Cleveland Clinic
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- Side sleepers don’t need to make any adjustments.

9

Wear comfortable, supportive shoes.

Unsupportive shoes can contribute to your leg cramps. When shopping for new shoes, walk around in each pair to make sure that they feel good and support your feet well. Make sure that your current shoes are still comfortable and supportive, too.^{[20]
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- Sneakers are always a great, supportive shoe option if you’re usually on the go. Wedge heels are a nice, comfy option if you’re on the market for some formal footwear.^{[21]
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10

Stand up once every 30 minutes.

Too much sitting can cause leg cramps.^{[22]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source} If you typically sit for long chunks of time, set a timer for yourself so you remember to stand up and walk around once every 30 minutes. You can even look for other opportunities to stand instead of sit, like:^{[23]
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Mayo Clinic
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- Switching to a standing desk at work
- Standing up to watch your favorite TV show
- Taking your phone calls standing up instead of sitting down

11

Drink plenty of water.

Hydration is key to keeping your muscles at top performance. Make sure that you’re drinking plenty of fluids throughout the day–this improves your muscle function, which helps prevent cramps.^{[24]
X
Research source} Always drink lots of water during and after a workout, too, since you’ll be losing fluids as you exercise.^{[25]
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Research source}
- Health experts suggest that women consume 11.5 cups (2.7 L) of fluids per day, and men consume 15.5 cups (3.7 L).^{[26]
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  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
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- Water alone may not be enough during heavy exercise.^{[27]
  X
  Expert Source
  
  Peter Fryer
  Tennis Coach
  
  Expert Interview. 5 July 2019.} In this case, your body is depleting electrolytes, which causes muscle cramps.^{[28]
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12

Exercise in a cool area.

The hotter the weather is, the more likely you are to sweat–this will cause you to lose valuable fluids and electrolytes, which can lead to cramps and spasms.^{[29]
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Research source} Instead, wait for the weather to cool down, or exercise in an air-conditioned space instead.

13

Visit a doctor if your cramps persist.

They can also take a closer look at your symptoms and see if there’s something more serious at play. Schedule an appointment with your doctor and see what they think is best in your case.^{[30]
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Expert Q&A

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Question

How can I prevent leg cramps?

Peter Fryer
Sports Coach
Peter Fryer is a tennis writer and coach based in Derry Northern Ireland. He completed his professional teaching tennis qualification shortly after finishing university and has been teaching tennis for over 13 years. Peter began Love Tennis Blog in 2010 and contributes to the BBC and national media outlets.

Peter Fryer

Sports Coach

Expert Answer

Remember to drink electrolyte drinks during vigorous exercise so that you are not losing salt in your sweat. Bring an electrolyte drink rather than just water. This will ensure that the salt lost through water is replenished, which reduces your chances of getting leg cramps.

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Question

How can I loosen tight muscles in my legs?

Peter Fryer
Sports Coach
Peter Fryer is a tennis writer and coach based in Derry Northern Ireland. He completed his professional teaching tennis qualification shortly after finishing university and has been teaching tennis for over 13 years. Peter began Love Tennis Blog in 2010 and contributes to the BBC and national media outlets.

Peter Fryer

Sports Coach

Expert Answer

If you suffer from leg cramps, my advice would be to keep moving and try your best to stay loose. A muscle rub can help relax the leg muscles but it won't get rid of the problem. Once you sit down, you begin to tighten up. Try to keep moving to prevent seizing up. Muscle vibration massagers are also very effective at loosening up tight muscles.

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Question

How can you relieve stiff muscles?

Shira Tsvi
Personal Trainer & Fitness Instructor
Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.

Shira Tsvi

Personal Trainer & Fitness Instructor

Expert Answer

In general, stretching and foam rolling can provide relief. Though many people may think stretching is an optional part of their workout routine, it is very important and should be considered mandatory.

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Tips

Always stretch before and after your workouts to prevent cramps.^{[31]
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Certain medicines may boost your chances of getting leg cramps, like nifedipine, tolcapone, donepezil, furosemide, and statin drugs.^{[32]
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If you’re currently pregnant, a magnesium supplement may help reduce your leg cramps. Make an appointment with your doctor and see what they recommend.^{[33]
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Warnings

The medication quinine used to be a common remedy for leg cramps, but medical professionals don’t recommend it anymore. Unfortunately, it can have extreme and deadly side effects, like dysphoria, vomiting, hypoglycemia (low blood sugar), hypotension (low blood pressure), and arrhythmias (irregular heartbeat).^{[34]
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