How To Stop Leg Cramps Immediately [11 Proven Ways]

Sudden leg cramp can be a really painful and debilitating condition.

It can appear without warning, and at the most inconvenient times. So it is always handy to know how to stop leg cramps immediately.

But with so many methods, supplements, and tales on how to get rid of leg cramps immediately it can be difficult to know which method to adopt.

Here we will look at the various ways in which to stop leg cramps quickly, with a focus on the methods which have an evidence base for there use.

Also we have tried to focus on the methods which can be used instantly for quick relief of leg cramp.

Read on to discover the curemycramp.com top 10 methods for stopping leg cramp immediately.

Top 11 Ways For How To Stop Muscle Cramps Fast

1/ Stretching
2/ Cramp 911
3/ Pickle Juice
4/ Massage
5 / Apply Heat
6/ Using Ice
7/ Magnesium
8/ Get Moving
9/ Lavender Oil
10/ Potassium
11/ Mustard
Summary

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1/ Stretching

As cramp is basically a contracted muscle you can try stretches in order to reverse the contraction and return the muscle to it’s original shape.

Stretching a cramped muscle tends to work better if you can hold the stretched position for at least a minute, or until the cramp has gone.

Typically for leg cramps most people will sit down and hold the end of their toes to get the required calf and hamstring stretch.

I appreciate this isn’t the easiest position to adopt for some, and if you are struggling with this you may wish to consider using a rolled up towel as follows:

• Lie on your back.
• Place the towel under the ball of one foot.
• Hold both ends of the towel tight.
• Keep your knee straight and slowly being to lift it until you feel a stretch on the back of your leg.
• You may adjust the towel so the ankle bends toward you. This helps stretch your calf muscles and relieve your nerves.
• Hold this stretch for at least 30 seconds.

Does It Work? – One study (Schwellnus et. al 2010) suggests that stretching is effective in reducing exercise related cramps.

Also another trial (Hallegraeff 2012) appears to back this up by describing how stretching before sleep reduces the frequency and severity of nocturnal leg cramps in older adults.

Conclusion – One of the most common methods, and one which will likely yield fast results assuming you can stretch your leg into the required position.

Sources
Schwellnus et. al (2010) – https://www.tandfonline.com/doi/abs/10.1080/026404197367281
Hallegraeff (2012) – https://www.sciencedirect.com/science/article/pii/S1836955312700681

2/ Cramp 911

3/ Pickle Juice

We took a comprehensive look at the evidence for pickle juice and cramp in a previous article (here).

The theory behind this method is that the vinegar alerts our brains to tell the cramped muscle to relax.

To send this alert, the brain uses Acetylcholine, which is a neurotransmitter that stimulates your muscles to work.

Pickle juice has acetic acid, which helps the body make more Acetylcholine.

Does It Work? – In our original article we discussed an interesting case study which described how pickle juice helped a basketball player stop cramp during a game.

Interestingly, the player used pickle juice twice in one game and on both occasions the cramp stopped within 30 seconds. This potentially makes pickle juice a great supplement to help stop leg cramps immediately.

Obviously it isn’t particularly convenient to carry a jar of pickles around with you. However for a convenient way to carry pickle juice with you check out Pickle Juice Extra Strength Shots by The Pickle Juice Company.

The Pickle Juice Company website refers to further research (Miller et al. 2010) which showed that their product was able to stop cramp in an impressive 85 seconds.

This study also demonstrated that cramps resolve 45% faster when drank instead of water, and the results are experienced after just a third of a cup.

Conclusion – May not work for everyone, especially those who may struggle to tolerate the taste, but there’s good evidence for using pickle juice for stopping leg cramps immediately.

Sources
Journal of Athletic Training – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1821236/pdf/jathtrain00046-0026.pdf
Miller et al. (2010) – https://www.ncbi.nlm.nih.gov/pubmed/19997012

4/ Massage

Similar to stretching, the aim of massage is to relax the muscle and return it to it’s original shape.

Simply lightly massage the area until the muscles begin to relax.

Does It Work? – Massage for cramp isn’t something that has been particularly widely studied.

However a trial by Mastnardo et al (2016) indicated that regular massage in the lower extremities (20 mins 3 times a week) reduced the frequency of lower leg cramps in patients on hemodialysis.

Interestingly this study also demonstrated that the massage had secondary effects of decreases in pain, inflammation, and feelings of anxiety.

Conclusion – A tried and tested method, and one you should adopt not only when you are experiencing cramp but also as part of your daily regime in order to reduce the occurrence of leg cramp.

Source – Mastnardo et al (2016) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868507/

5 / Apply Heat

Applying warmth to the cramped area can help the muscle to relax and soothe the pain away.

Methods include using a heating pad, a warm towel, or taking a warm bath or shower.

There are lots of reports from people experiencing cramps who feel relief when warmth is applied to a cramped muscle. The use of heat may also improve circulation.

Does it work? – Scientists have discovered the manner in which heat stops internal pain. Heat causes the pain to be deactivated at a molecular level, in a similar manner to how pharmaceutical pain killers work.

When heat over 104 degrees Fahrenheit/ 40 Celsius is applied to the skin, heat receptors deeper down where the pain is, are activated. These heat receptors in turn then block the effect of chemical messengers that cause pain to be detected by the body.

Conclusion – One of the original and most effective ways of reducing leg cramp. For a great value and versatile heating pad which offers temperatures in this region try the PureRelief Microplush Heating Pad.

Source – https://www.livescience.com/890-study-heating-pads-relieve-internal-pain.html

6/ Use Ice

There are many reports of the benefits of the application of ice to a cramped muscle.

Try to avoid placing the ice directly on the skin. Instead, fill a small to medium sized plastic bag with ice, and add enough water to barely cover the ice. Squeeze the air out, seal it well, and then wrap the baggie with damp towel. Apply it to the area by gently pressing the bag onto the area.

Another quick option is to use a bag of frozen veggies, like peas or corn. Wrap the package in a damp towel and apply it to the area.

Does It Work? – A study by El-Maksoud et al. (2011) showed that ice in conjunction with physical therapy can help reduce muscle spasticity (tension/contraction). So next time you have leg cramp try applying some ice and stretching for a quick way for how to stop muscle cramps fast.

Conclusion – An ice pack or cold compress and a stretch may be enough to provide fast relief from leg cramp.

Source – El-Maksoud et al. (2011) – https://www.sciencedirect.com/science/article/pii/S2090123211000300

7/ Magnesium

We covered the benefits of using Magnesium for cramps in a previous article (here).

As magnesium plays a role in neuromuscular transmission and muscle contraction, it could be hypothesised that magnesium deficiency may cause muscle cramps. Therefore magnesium supplements are often recommended to prevent cramps.

Does It Work? – The evidence for the use of Magnesium for leg cramps specifically is somewhat limited. However one study does suggest it may help reduce leg cramps (Sebo et al. 2013).

I personally have seen great results in using Ancient Minerals Magnesium Oil Spray to help prevent cramps.

I use this brand as it is one of the purest sources of magnesium on the planet. I have not tested it fully as a way to stop leg cramps immediately, but as this is likely to work better than an orally ingested supplement, it might be a method which works for you.

Also increasingly there are many physiotherapists who are recommending the use of magnesium spray.

Conclusion – Conclusive research for using magnesium for leg cramps is somewhat limited. However I personally am pleased with the results I’ve experienced from using magnesium. This may help to quickly relieve leg cramp.

Source – Sebo et al. (2013) – https://academic.oup.com/fampra/article/31/1/7/438649

8/ Get Moving!

One of the reasons we get cramp is due to a malfunction in the messages sent between the central nervous system and the muscles in our body.

This malfunction causes a prolonged contraction in the muscle, or cramp as we know it. Moving around is a way to break this prolonged contraction.

You may also find that walking on your heels helps as it improves the flow of blood to your legs.

Does It Work? – “If you are experiencing leg cramps, the best thing that you can do is walk around,” says certified personal trainer Henry Halse. “This will send the signal that your muscle needs to contract and then relax. Think of it as hitting the reset button on the muscle.”

If all else fails, and you continue to have regular muscle cramps, Halse advises getting regular massages, which is a nice idea whether you have muscle cramps or not.

Source – https://www.healthline.com/health/pain-relief/how-to-stop-leg-muscle-cramps

9/ Lavender Oil

Lavender oil has been shown to have anti-inflammatory properties, and also promotes better blood flow and fewer cramps.

Does It Work? – When applied topically Lavender Oil may relieve cramp symptoms.

Research on this oil does demonstrate it’s ability to relieve menstrual cramps (Ou et al 2012), so the effect may be help reduce leg cramps also.

However, will this work to quickly to get rid of leg cramps? This is something which has not been studied. It may be worth a try but this will likely work better as a preventative measure over time if used frequently.

Conclusion – May be better as a preventative method rather than something that works instantly, however it is certainly worth a try. Lavender oil may be picked up at your local health store and is also available on Amazon.

Source – Ou et al (2012) – https://www.ncbi.nlm.nih.gov/pubmed/22435409

10/ Potassium

Potassium is a mineral that in conjunction with sodium helps regulate electrical signals to the muscles, and research shows that most Americans are deficient in potassium.

Some researchers believe that an imbalance in such minerals can actually cause cramps.

Foods rich in Potassium include bananas, broccoli, sweet potatoes, yoghurt, and white beans.

Does It Work? – One study (Jung et al 2005) demonstrated  that when participants consumed an electrolyte beverage which contained potassium, sodium and chloride, that this delayed the onset of exercise related cramp.

This study did show however that loss of electrolytes was not the only reason for this type of cramp.

Typically bananas are often suggested as a potassium rich food, however there are increasingly more and more positive testaments coming to light for the use of good old V8 juice (a vegetable and fruit juice drink). A can of this contains almost twice the potassium than what you would find in a banana.

Conclusion – Potassium certainly appears to play a part in cramp prevention and is an essential and often lacking element in modern diets.

Source – Jung et al (2005) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1150229/

11/ Mustard

Yes, would you believe that yellow mustard works as a way to stop leg cramps?

For years coaches have given mustard to their athletes to stop leg cramps.

Mustard works in a similar manner to pickle juice in that it has acetic acid, which helps the body make more acetylcholine, the neurotransmitter that stimulates your muscles to work.

Try taking a spoonful or two of mustard, or if you are prone to leg cramps try carrying around some sachets of mustard.

Does It Work? – As the mechanism is thought to work in the same manner as pickle juice, you may see results in under 2 minutes.

However the body may take longer to break down and metabolise mustard as it is more of a food than a drink.

Having said that, there is also a school of thought which suggests that the strong flavour of mustard alone may be enough to overwhelm the misfiring nerves, and bring about a reduction in cramp sooner (WSJ 2016).

Conclusion – If you can stand the taste, yellow mustard may bring instant results for cramp reduction. A convenient way for how to get rid of leg cramps immediately.

Source – WSJ (2016) – https://www.wsj.com/articles/a-new-way-to-prevent-muscle-cramps-1468256588

Summary – Methods For How To Get Rid of Leg Cramps Immediately

As you can see, there are many methods to utilise when trying to stop leg cramps quickly.

Some have a stronger evidence base than others, but it is clear that this is an area which requires further research.

One common theme that emerges is that prevention is better than a cure when it comes to leg cramps.

Ensure you are eating a healthy, balanced diet rich in fruit and vegetables and you may find your episodes of leg cramp are greatly reduced.

Thanks for reading our article and I hope it has given you some useful ideas for how to stop leg cramps immediately.

Keep checking curemycramp.com for new articles on cramp relief.