Jul 21, 2025
Aarushi BhaduryStraighten your leg and pull your toes towards your shin to stretch the cramped muscle. For a thigh cramp, try pulling that foot towards your buttock while holding onto something for balance.
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Gently rub the cramped muscle with your hands. You can also use a foam roller to help loosen the muscle and ease the tightness.
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If possible, stand up and firmly press your feet against the floor. Putting weight on your leg can sometimes help relax the muscle.
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Get up and walk slowly, wiggling your leg as you move. This gentle movement can help the muscle to relax and the cramp to subside.
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Use a heating pad on the cramped area. Alternatively, taking a warm bath or shower can help relax the muscle and improve blood flow.
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Wrap a bag of ice in a towel and place it on the cramp. The cold can help numb the pain and reduce inflammation in the muscle.
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Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage the pain after the cramp has started.
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Once the cramp begins to ease, prop your leg up. Elevating it can help with circulation and continued comfort as the muscle recovers.
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If your cramp is in your calf, try this: Stand or sit with your leg straight. Lift your foot so your toes point towards your shin. If you can reach, gently pull your toes back further. You can also try walking just on your heels.
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