Stop activity immediately and sit or stand with support
Gently stretch the cramped muscle (hold 20–30 seconds, repeat 2–4 times)
Massage the muscle firmly but gently for 1–2 minutes
Apply heat to relax (warm shower/heating pad) or cold if it feels better; use 10–15 minutes
Walk slowly or do light range-of-motion movements for the leg
Hydrate with water; consider an electrolyte drink if you’ve been sweating heavily
If it’s a nighttime cramp, stretch before bed and keep feet slightly flexed upward when lying down
After the cramp eases, do light stretching again and avoid intense exercise for the rest of the day
Consider OTC pain relief only if you can safely take it (follow label directions)
Seek urgent care if pain is severe, swelling/redness is present, the leg is warm, you have shortness of breath, or symptoms suggest a clot or injury