Stop the activity and rest
Gently stretch the cramped muscle
Pull your toes upward toward your shin
Stand and walk slowly if possible
Massage the cramped area
Apply heat to relax the muscle
Apply a cold pack if the muscle feels sore afterward
Drink water
Drink an electrolyte beverage if you may be dehydrated
Flex and release the muscle repeatedly
Change your position
Elevate the leg
Use a foam roller or massage tool if available
Take slow, deep breaths to help the muscle relax
Seek urgent medical help if the cramp is severe, frequent, or comes with swelling, redness, weakness, or chest pain