You can also alternate your weight from one leg to the other and shake your leg out. This can help loosen the muscle and release the cramp.
You can also lean over and grab the toes of your foot, pulling them back gently towards you. This will give the calf muscle a good stretch and hopefully encourage it to loosen up and release the cramp.
Massaging the muscle also warms it. Heat can help the muscle loosen up and release.
You might also find relief from soaking in a warm bath for a few minutes as you gently massage your calf.
Place a towel between your skin and the ice pack to avoid damaging your skin. Only leave the ice pack on for 10 to 15 minutes.
Doctors may prescribe muscle relaxers or pain-relievers to help prevent calf cramps or make them a bit easier to deal with. The medications prescribed will depend on the cause of your cramps.
Repeat the stretch 5 times, breathing deeply through the stretch. Don’t stretch so far that it hurts – just enough that you feel the stretch.
Sports drinks, such as Gatorade, can also help reduce cramping by restoring your body’s balance of electrolytes. [9] X Research source
You can use the calf stretches you used for a warm up to cool down as well. They will keep your calves loose and less prone to cramping. Hold each stretch for 20-30 seconds on each side.
For example, suppose you currently run 10 metres (0. 010 km) per week and want to build up to 20 metres (0. 020 km) per week. The first week, you would run 11 metres (0. 011 km) per week, an increase of 10 percent. The next week, you would run 12. 1 metres (0. 0121 km), an additional 10 percent increase, and so on until you reached your goal. If you get persistent cramps, you may need to lower the intensity of your workouts, or alter the type of exercise you do until your muscles have time to rebuild and adjust. For example, if you’ve been running, you might try swimming until your calves get stronger.
You can set a reminder for yourself on your computer or your smartphone to nudge you when you need to stand and move around. Take a minute to get up and go to the restroom, get some water, or hand-deliver papers to someone else rather than emailing them. Then return to your seat. If you do have to sit for long periods of time without a break to stand, make sure you’re sitting properly. Your chair should be at a height that you can rest both feet on the floor. Sit up straight with your shoulders back and down, so that your shoulder blades fall in line along either side of your spine. You can do posture checks throughout the day to make sure you’re sitting correctly. It may feel awkward or uncomfortable at first, particularly if you’re used to slouching – but your legs and back will thank you in the long run.
If you have frequent calf cramps at night, stop drinking caffeine at least 4 hours before you go to bed. If you drink alcohol, don’t have more than 2 drinks in an evening and stop drinking at least 2 hours before you go to bed.
Return back to standing and then repeat the stretch 4 or 5 times. Afterward, you may want to walk around a bit or shake your legs out to keep them loose.
You might also keep a thermos of water next to your bed. If you wake up in the middle of the night, drink some water before you go back to sleep.
Try to set aside a half hour to an hour before bed each night to relax your mind and body and prepare for sleep. Dim the lights and meditate or engage in a quiet, relaxing activity, such as reading or listening to calming music. A warm bath before bed can also help relax your body to prevent nighttime cramping.
If you lie on your back, your feet should be pointed straight up. You might want to put a pillow at the foot of your bed for the soles of your feet to rest against. If you’re a stomach sleeper, let your toes hang off the end of the bed, with your heels pointed upward. This will keep your feet in the correct position. You can also place a pillow under your shins to give your feet room to point downward.
Keep the edges of the sheets and blankets loose as well, rather than tucking them under the mattress.
