How to Relieve Muscle Cramps in Legs & Feet

When we move our legs and feet our muscles naturally contract and relax. When our muscles are at rest they may contract involuntarily, or spasm. When a spasm does not relax on its own it is called a muscle cramp. Muscle cramps can last anywhere from a few seconds to15 minutes, but even after the muscle relaxes the cramps can recur. Fortunately, there are a number of things you can do to relieve muscle cramps in the legs and feet.

Things You'll Need

• Heating pad
• Epsom salt
• Gatorade

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Instructions

• 1

  Stretch the muscle naturally by standing and walking around. It is best to start by slowing rising to your feet and walk at a slow pace. You may also want a chair or person nearby to support you should the cramp increase in intensity.

• 2

  Stand two feet from a wall leaning into the wall by placing your forearms against it. Your knees and back should be kept straight and your heels should stay in contact with the floor. This stretch is particularly useful for muscle cramps in the calves.

• 3

  Flex your ankle by pulling your toes up toward your head while you are lying flat on a bed with your leg kept as straight as possible. A simple point and release of the toes can help relieve muscle cramps in feet.

• 4

  Massage the muscle cramp in a gentle circular motion. This is often helpful in preventing a muscle cramp from reoccurring after you have gotten it to go away.

• 5

  Apply a warm compress to the muscle cramp. You can use a warm soak or a heating pad. Many people soak in a warm bath with epsom salts to relieve muscle cramps in the legs and feet.

• 6

  Re-hydrate yourself. Muscle cramps are often caused or exacerbated by dehydration. When you want to get rid of muscle cramps try replacing lost fluids by drinking an electrolyte replacement drink such as Gatorade.