4. Massage your cramps away.
When a muscle is cramped, it’s usually not getting enough blood flow, which leads to a shortage of oxygen and other important nutrients. Massage can restore the blood flow, relax the muscles, and relieve the pain. It can be also used as a preventive measure.
5. Apply hot and cold compresses.
You can apply a heating pad over a cramped muscle, which will relax it by increasing the blood flow to it. You can also use an ice pad which will numb the area and decrease the swelling. Or you can alternate hot and cold compresses. This one can’t be used by people suffering from diabetes, migraines, or other medical conditions that result in numbness in the limbs.
6. Don’t sit all day long.
Leg cramps might appear due to under-conditioned muscles. If your work requires sitting, try to stand up at least every hour and walk during lunch if it’s possible.
7. Do towel stretch.
While having leg cramps it’s very helpful to stretch your muscles. One of the most useful methods is stretching by using a towel, a scarf, or a necktie: sit down with your legs stretched in front of you pointing your toes up. Sling a towel around your foot holding an end in each hand and pull the towel to lift the cramped leg.
8. Do stair calf stretch.
Stand straight facing up the staircase with both feet on the bottom stair. Place your hands on a wall or a handrail for support. Scoot your feet back until your heels jut off the front edge. Shift your weight over one of your feet. Slowly lower it’s heel toward the floor. Stop when you feel a light stretching sensation in the calf of your lower leg. Hold this for 30 seconds.