Rest and reduce activity
Gently stretch the cramped muscle
Apply heat (heating pad or warm shower) for 15–20 minutes
If it’s a new injury or swelling is present, use cold (ice pack) for 10–15 minutes
Massage the area gently
Hydrate and replace lost fluids
Eat potassium- and magnesium-rich foods (e.g., bananas, leafy greens, nuts, beans)
Lightly move the area after stretching (walk or gentle range-of-motion)
Use an OTC pain reliever if appropriate (ibuprofen or naproxen; or acetaminophen)
Consider electrolyte drinks if you’ve been sweating heavily
Avoid tight footwear or positions that trigger cramps
If cramps occur at night, practice calf/hamstring stretches before bed
When cramps start, try slow, sustained stretching of the affected muscle
Seek urgent care if cramps are accompanied by severe pain, swelling, redness, weakness, numbness, trouble breathing, chest pain, or dark/bloody urine
Contact a clinician if cramps are frequent, worsening, or don’t improve with home care, or if you take diuretics, statins, or have kidney disease or diabetes