The short answer
Stretch the muscle and hold it. For a calf cramp, straighten the leg and pull the toes towards you. It works within seconds and it is the only thing that reliably does.
- Stretch the affected muscle and hold the stretch until it releases.
- Calf: straighten the leg and pull the foot and toes up towards the shin.
- Hamstring: sit with the leg straight and lean forward.
- Foot: stand up and put weight on it, or pull the toes back by hand.
- Then massage and warm it, and walk about.
What will ruin it
Frequent night cramps, cramps that come with numbness or weakness, or cramps in someone taking diuretics or statins are worth a conversation with a GP. Quinine is no longer routinely recommended because of the side effects.
Why it works
A cramp is a sustained involuntary contraction. Stretching the muscle triggers a reflex that inhibits contraction, which is why it works almost immediately where rubbing does not.
This is general information, not medical advice, and it does not replace a GP, a pharmacist or NHS 111. Call 999 in an emergency. Full disclaimer.