Stop moving and relax the leg
Straighten the leg
Pull your toes upward toward your shin
Gently massage the cramped muscle
Stand up and put weight on the leg if possible
Walk slowly for a few steps
Apply a warm compress or heating pad
Use a cold pack if the muscle feels sore afterward
Drink water or an electrolyte drink
Hold the stretch for 20 to 30 seconds
Repeat the stretch until the cramp eases
Seek medical help if cramps are severe, frequent, or do not go away