When cramping occurs, try these steps:
Walk on or jiggle the affected leg and then elevate it.
Straighten the leg and flex your foot toward your knee. Grab your toes and pull them upward toward your knee. You should feel your calf muscles stretching.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.
First, relax the tightened area.
You should gently massaging the area that's cramped, whether it's a crick in your calf from over exercising or a spasm in your feet. Second, stretch the muscle out slowly and gently, as long as you don't feel pain. For calf cramps, do a wall stretch. Stand about three feet away from the wall, with your knees straight and your heels on the floor. Lean into the wall, supporting yourself with your hands. You will feel the stretch of your calf muscles. Hold for 60 seconds and repeat three times.
You should also make sure to drink plenty of fluids.
If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Most of the time water will be sufficient to rehydrate you, however, you are then better off choosing a sports drink containing electrolytes.
You may also undo a cramp with ice.
Ice is both a pain reliever and an anti-inflammatory. Try massaging the area with ice for no more than ten minutes or until the area is bright red, which indicates that blood cells have returned to heat the cramped muscle. If ice is too uncomfortable, try heat. Heat improves superficial blood circulation and makes muscles more flexible, so some people find that heat is more soothing for muscle cramps than ice. Try a heating pad for 20 minutes at a time or even a warm shower or bath. Make sure to massage the muscle with your hands following ice or heat.
Nocturnal muscle cramps can often be prevented by doing leg-stretching exercises, such as the one outlined below.
1. Stand 30 inches from the wall.
2. While keeping your heels on the floor, lean forward, put your hands on the wall, and slowly move your hands up the wall as far as you can reach comfortably.
3. Hold the stretched position for 30 seconds. Release.
4. Repeat steps 1 through 3 two more times.
5. For best results, practice this exercise in the morning, before your evening meal, and before going to bed each night.
Notice: This site has been created purely for educational purposes only. It is not our purpose to offer or render medical advice or professional services. If you feel that you have a health problem, you should seek the advice of a certified Physician or health care Practitioner. If you have information that may help us improve this site please contact us immediately. If there is information on this site that infringes on copyrighted material please advise us. The information on this site is made up of student and website visitor submissions. For more information please read the full Website Disclaimer Notice.