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Stand up straight, holding a wall or chair for support if necessary. Pull one foot up toward the buttocks, grasp and ankle, and hold the foot as close to the body as far as possible. Hold for 30.

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A leg cramp is an episode of sudden pain in the muscles of the leg caused by an involuntary contracting (shortening) of the leg muscle. Most leg cramps occur in the calf muscles and, less commonly, in the feet and thighs. Cramps can last from a few seconds up to 10 minutes. Thigh muscle cramps tend to last the longest.

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Relax the cramping muscle. Stop any activity that may have induced the cramp and lightly stretch the muscle, gently holding the stretch. You may even massage the muscle while you stretch or after.

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Sports drinks can help reduce cramps thanks to their electrolyte content. Certain foods can also help. Bananas, sweet potatoes, spinach, yogurt, and nuts are rich in potassium, a muscle-friendly.

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Most of the time, there's no known cause for night leg cramps. In general, they're likely the result of tired muscles and nerve problems. The risk of having night leg cramps increases with age. Pregnant people also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and problems with blood flow are known to cause.

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Overview Leg Cramps at Night What are leg cramps? Leg cramps are sudden, involuntary, intense muscle pains usually in your calf, foot or thigh. You might also know them as a "charley horse." Sometimes, the cramp may cause your leg to spasm — to tighten uncontrollably. Although painful to live with, cramps in your legs are generally harmless.

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Other causes. Scientists think that most cramps occur due to poor conditioning and muscle fatigue or dehydration and electrolyte imbalances. However, the following causes may also trigger muscle.

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Muscle cramps occur mostly in leg muscles, most often in the calf. Cramps usually last for seconds to minutes. After the cramp eases, the area might be sore for hours or days. When to see a doctor. Muscle cramps usually go away on their own. They don't usually need medical care. However, see a health care provider for cramps that: Cause severe.