Leg cramps cause your calf muscles to contract, resulting in deep, agonizing pain. Fortunately the cramps usually go away in 10 minutes or less, but until they do, you may be unable to focus on anything else. The cramps can occur at any time of the day, but are most common at night when your legs are resting, according to the Cleveland Clinic. While cramps are not usually a sign of serious illness, they can be linked to certain illnesses and conditions, including peripheral vascular disease, diabetes and pregnancy. Several home care techniques may help relieve painful leg cramps.
Step 1
Grasp your toes and bend them toward your leg as soon as a cramp starts. Hold on to your toes until the cramp starts to subside. Bending your toes may help straighten the contracted muscle and relieve the cramp.
Step 2
Wrap two or three ice cubes in a washcloth and apply to the calf muscle. Use the ice cubes to gently massage the muscle. You can also massage the muscle with your hand if ice is not available or you prefer not using ice.
Step 3
Jiggle your leg or walk if walking is not too painful. Either of these actions may help stretch the muscle and loosen the cramp.
Step 4
Take a warm bath or shower or apply a heating pad to the calf. Heat can help the muscle to relax and release the cramp.
Step 5
Stretch your calf muscles shortly before going to bed if you are prone to leg cramps. Riding an exercise bicycle can help stretch the muscles.
Step 6
Elevate your legs if you are pregnant and are experiencing leg cramps. The American Pregnancy Association reports that pregnant women may experience more leg cramps due to changes in circulation from the weight of the pregnancy.
Tips and Warnings
- Talk to your doctor if cramps are severe and frequent. MayoClinic.com recommends seeing a doctor if muscle cramps disrupt your sleep often enough that you are tired during the day, if you notice muscle atrophy or weakness, or if you have been exposed to a toxin, such as lead. Dehydration can cause leg cramps. Be sure to drink plenty of water and other fluids during the day to prevent dehydration. The Cleveland Clinic suggests making sure that sheets and blankets are kept loose around your toes to prevent twisting the toes and possibly causing night leg cramps. After experience a leg cramp, your leg may feel sore for several hours. Applying ice to the leg may help relieve the soreness.
Things You'll Need
- Ice cubes
- Washcloth
- Heating pad
