Muscle cramps in the feet and legs--also called charley horses--can be a painful annoyance. They often strike at night, waking you from a sound sleep. When a muscle cramps, it is because it is contracting. To the touch, the muscle will feel tight or as though it is knotted up. Cramps typically happen because the muscle is injured or has been overworked, according to MedlinePlus. Although painful and bothersome, most muscle cramps are nothing serious.
Step 1
Stop what you are doing as soon as you notice the cramping begin. If you wake up with a foot or leg cramp, sit up or stand up.
Step 2
Stretch the muscles where the cramp is located. If your calf muscles are cramping, you can try moving your foot up and down to stretch the calf. If you are in bed, simply standing up and putting weight on the affected leg or foot can help relieve the cramp, according to New York University's Langone Medical Center.
Step 3
Apply a warm compress or a heating pad to the area after you have stopped the cramping. This will relax the muscle and prevent more spasms, according to MedlinePlus.
Step 4
Alternate the warm compress with a cool compress or ice pack. The ice can help alleviate some of the muscle soreness that typically follows a leg or foot cramp.
Step 5
Drink plenty of fluids. Dehydration can cause muscle cramps, and drinking plenty of fluids or rehydration solutions can help prevent cramps, especially is you are exercising or sweating a lot, notes MedlinePlus.
Tips and Warnings
- If you are frequently bothered by foot and leg cramps despite your efforts to prevent them, visit your doctor. Some medical conditions, including diabetes, Parkinson's disease, hormone imbalances and chemical imbalances, can cause muscle cramps, according to New York University's Langone Medical Center. If the pain of a nighttime muscle cramp makes it difficult to get out of bed, try massaging it with your hand to loosen the muscles.
Things You'll Need
- Warm compresses or heating pad
- Cool compresses or ice packs
