Leg cramps are not only annoying, but they can also be really painful and disruptive to your everyday life (or a good night’s sleep!). Because we know how much they hurt when they strike out of nowhere, we’ve already covered some causes and treatments for leg cramps. But just to be sure you know how to relieve the pain of a charley horse or cramp in the moment, we also wanted to offer some stretches that can stop them when they’re happening.
By stretching all the muscles throughout the lower part of your body, you can prevent the pulling and contracting that can lead to cramps.
Calf Stretch
Calf stretches can help with tight calf muscles and help prevent pain.
Try this:
Stand facing a wall with your hands on the wall at shoulder height. Step back with one foot and keep your heel on the ground. Lean forward slightly to stretch your calf muscle. Hold the stretch for 30 seconds and repeat on the other side.
Read more: Exercises for When You Stand All Day
Or try any of these stretches:
Hamstring Stretch:
Try this stretch to loosen tight hamstring muscles.
Sit on the floor with your legs straight in front of you. Reach forward and try to touch your toes, keeping your knees straight. Hold the stretch for 30 seconds.
Though, some say this isn’t the best way to stretch those muscles. Try these.
Quadriceps Stretch:
Try this to loosen your quadriceps.
Stand with your feet hip-width apart. Bend your knee and bring your heel towards your buttock. Hold onto your ankle with your hand and gently pull your heel towards your buttock until you feel a stretch in your thigh. Hold the stretch for 30 seconds and repeat on the other side.
Or try this!
Hip Flexor Stretch
Your flexors can tighten and pull the rest of the muscles in your legs so keep them loose with these stretches.
Kneel on the floor with one foot in front of you, bent at a 90-degree angle. Keeping your back straight, lean forward slightly until you feel a stretch in the front of your hip. Hold the stretch for 30 seconds and repeat on the other side.
Read more: How to Stretch Tight Hip Flexors
Or try this:
A leg cramp once in a while can be annoying and these stretches can help but if you experience them frequently, it might be a sign of something more serious. Make sure to check with your doctor if your leg cramps are interfering with your life!
