Stop Muscle Cramps Rapidly Using These 4 Tips


Top 3 Ways To Treat Muscle Spasms or Cramps (Charley Horse)

Video taken from the channel: Bob & Brad


How to STOP Leg Cramps | Muscle Spasms | Muscle Cramps In Legs

Video taken from the channel: Progressive Soccer


Remedies for the excruciating pain of charley horse leg cramps

Video taken from the channel: DrLarrySantora


How to Avoid Muscle Cramps by Stretching, Bed Positioning, Diet, and Other Tips.

Video taken from the channel: Bob & Brad


Top 7 Ways to Treat Leg Cramps, Muscles Cramps, Charley Horses, & Muscle Spams

Video taken from the channel: Bob & Brad



Video taken from the channel: Physiotutors


5 Easy Ways to Relieve & Prevent Leg Cramps

Video taken from the channel: AskDoctorJo

Check Your Diet. Increasing your intake of electrolyte-rich foods, particularly potassium, calcium, and magnesium, is one of the best ways to stop muscle cramps. We all tend to get enough sodium in our diets, but many individuals struggle to get in sufficient quantities of the other three major electrolytes. Stretch the area cramping and try to relax. Lastly, try some anti-inflammatory meds to fight off those intolerable cramps.

If you follow these tips and still have cramps, please do yourself a favor and get it checked out. There could be some medical complications that could impact your heart. You know, your heart is a muscle too. Massage can be a great way to relieve physical pain and muscle cramps.

Gently rub the muscle that’s in spasm. For a persisting back spasm, try pinching the area around it hard and holding the pinch. Swimming is the effective stretch for muscle you should try. It is said that moving the muscle in water will alleviate the pain and soreness caused by muscle cramps.

Moreover, cold water is effective in treating pain and inflammation. Stretching before and after exercise will help you to prevent the muscle cramps. Stop Muscle Cramps Quickly With These 4 Tips Cramps stitches,*charlie horses There are a bunch of names. Muscle spasms ruin your workout, hinder your performance at a powerlifting competition, and are just literally a pain in the butt.*If you’ve had to deal with full body cramping, you understand the pain.

The unforgivable pain you wake up. 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.

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. Warmth from a hot water bottle, warm towel, bath, or shower relaxes muscles and makes them more pliable.

Use heat for 5 to 10 minutes, then follow up with gentle stretches. Apply a menthol-based. If you suffer from chronic muscle cramps, you can take a multi-vitamin and mineral supplement. Talk to your doctor about calcium, magnesium or potassium supplements to reduce and prevent muscle cramps.

These remedies and tips will help get rid of muscle cramps quickly and even help you prevent them. Stretch the area cramping and try to relax. Lastly, try some anti-inflammatory meds to fight off those intolerable cramps. If you follow these tips and still have cramps, please do yourself a favor and get it checked out. There could be some medical complications that could impact your heart.

You know, your heart is a muscle too. MUSCLEBEAUTY.

List of related literature:

To relieve a muscle cramp in the leg, extend the leg out as far as possible with the toes pointing as far backward as possible (this extends and helps relax the calf muscle) and lightly massage the area until the cramp dissipates.

“Let's Get Natural with Herbs” by Debra Rayburn
from Let’s Get Natural with Herbs
by Debra Rayburn
Ozark Mountain Publishing, Incorporated, 2007

Although these tips for preventing muscle cramps are only suggestions and not proven solutions, you might want to experiment with them if you repeatedly experience muscle cramps.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

I try to eat salts, drink water, and refresh my legs by doing a few stretches to keep them from cramping again, but I cannot prevent how the muscles are tightening to the maximum at even the slightest movement, and worse, it seems I cannot control the way my legs move.

“Run or Die” by Kilian Jornet
from Run or Die
by Kilian Jornet
VeloPress, 2013

Stop activity, replace water and minerals by drinking water or dilute fruit juice; massage and stretch the cramping muscle(s); and rest and cool the body before returning to activity.

“Health and Wellness” by Gordon Edlin, Eric Golanty
from Health and Wellness
by Gordon Edlin, Eric Golanty
Jones & Bartlett Publishers, 2009

(2) Each of the four treatment combinations, cold and PNF stretching, heat and PNF stretching, cold and static stretching, and heat and static stretching, are effective in reducing delayed muscle pain.

“Comprehensive Biomedical Physics” by Anders Brahme
from Comprehensive Biomedical Physics
by Anders Brahme
Elsevier Science, 2014

Pinch the upper lip hard (an acupressure technique) to reduce calf muscle cramping.

“Advanced First Aid, CPR, and AED” by American Academy of Orthopaedic Surgeons (AAOS), American College of Emergency Physicians (ACEP), Alton L. Thygerson, Steven M. Thygerson
from Advanced First Aid, CPR, and AED
by American Academy of Orthopaedic Surgeons (AAOS), American College of Emergency Physicians (ACEP), et. al.
Jones & Bartlett Learning, 2011

(A common misconception is that potassium is involved in cramping and that eating potassium-rich foods like bananas will prevent heat cramps.)

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Stretching, for 15–30 seconds, may help get rid of the hyper-excitability of a cramping muscle.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

To relieve muscle spasms, the athlete should stop activity, replace lost fluids with sodiumcontaining fluids, and begin mild stretching with massige of the muscle spasm.

“Concepts of Athletic Training” by Ronald P. Pfeiffer, Brent C. Mangus
from Concepts of Athletic Training
by Ronald P. Pfeiffer, Brent C. Mangus
Jones and Bartlett Publishers, 2005

Refer to Flowchart 14-3 for additional information DO NOT give salt tablets to a person with muscle cramps.

“Advanced First Aid, CPR, and AED” by Alton L. Thygerson, Steven M. Thygerson, Howard K. Mell
from Advanced First Aid, CPR, and AED
by Alton L. Thygerson, Steven M. Thygerson, Howard K. Mell
Jones & Bartlett Learning, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • love this info. but had a anterior shin cramp the other day and could not find a quick remedy while having one. hard to search while rolling in pain

  • CrampsAWAY stops cramps INSTANTLY, in 10-60 seconds, and will prevent them if taken before going to sleep. It has become the go-to cramp product for many college & pro athletes in the the NCAA, NBA, NFL, MLB, MLS and on the WTA & ATP tours. Check it out on

  • Im a 45 year old male stroke survivor and out of all the videos Ive tried to find the past 6 years you guys are by far my favorite!! and helpful

  • I’m a 6ft 14 year old boy and I’ve been pretty inactive my whole life, I’m not fat, I’m not skinny, I’m not muscular, the worst of all worlds, I want to be swole and I want to be confident and I want to be healthy. I started a work out with a homemade barbell type thing, doing bicep curls, deadlifts, squats, everything, 3 sets of 20 for each excersize. I did the first two sets of 20 for my squats and started the first rep of the third set and I got about halfway down and I felt the cramp start for a second and immediately stopped doing the squat (it was in my thigh btw) but anyways I’m just wondering why his happened and what I need to do to fix it. I didn’t stretch, I’m drinking water afterwards but I haven’t drank much water before just now either just in general everyday but I’m going to, I’m going to stretch before my workout now too, I’m just wondering if there’s any thing else I need to worry about

  • What could you do for muscles cramp like cramp from my toes up to my hip and I get cramp from my pageant that’s the back of my mum would you call mum pay what is the cause of that and what could I do for that

  • What do you do when your leg is playing musical cramps where while you stretch one out the other locks up? Asking with quad and hammy cramp.

  • This is the 1st time I’m watching these videos and I have terrible cramping or a Charlie horse on my legs at night and during the day that extend all the way out to my foot and my toes please help me my wind up half the night today. Thank you for showing your videos

  • Also, please stress safe hydration. We are all dehydrated, for the most part. It can be the basis for many aches and pains. Read “your bodies many cries for water”, by F. batmanghelidj, M.D. Thank you.

  • Thanks for your video, Can I ask how I can make a difference between back pain and IBS which makes a back pain?, I will appreciate that if you give me an answer.

  • Hi Dr. Jo! Could I wear compression socks while playing tennis to help prevent leg cramps? I drink a ton of sports drinks and water, but sometimes I still cramp up while or after playing? Also, are there any stretches I could do if I cramp in the car? I’ve had some bad leg cramps driving home from tennis and one of them was extremely painful and lasted like 35 minutes. Fortunately I pulled over when I felt it coming but I was stuck in the car in a lot of pain and didn’t know what to do.

  • I am so happy that I got relieved from my cramps. I couldn’t get a good night sleep with these cramps bothering me. It was painful and I am sure it’s just cramps not some deficiency. I practiced these exercises right now and i feel much better. Thank you Doctor Jo…��

  • Dr. Jo
    thanks so much for this video. I have got cramps in my hands, leg ankles and waist area. If i sit for longer time i would get cramps in waist area. Can you please suggest appropriate therapy for that.


  • Not trying to say that u r contradicting yourself, but dylan didnt u say that static stretching before games and practices reduces the performance in your muscles?

  • Hi Dr. Jo, I’ve been loving your channel and at 74, fit, but a lot of arthritis, its really helped during this quarantine.
    I’ve had foot cramping for years. I drink water and take magnesium, but the pain can be excruciating.
    What exercises do you suggest for the foot

  • I get cramp in my lower back either side above my buttocks. That’s where I get my worse back pain and my massage therapist has given the area a good massage but there’s not any knots and the muscles aren’t tight. She won’t touch my operation site which is l4/l5 area, could it be referred pain from this area? If so any videos you recommend?

  • Another option for electrolyte replacement: V8 juice, original style. It is LOADED with potassium.
    When I worked as the medic on an offshore platform, I’d make sure there was plenty on hand in the summer. Worked like a charm!

  • When I run for like 5 minutes my legs start to shake of their own!i am so much thin but I think I have some weakness or something.i am so much weak.

  • Hi Thanks for the video, I suffer of many “joint” pains I think, where it pops and hurts. Also I have a muscle in the upper part of my left buttock that seems tender (and also pops, hurts) and gives me lower back pain. Any help would be appreciated. Is there a way I could be suffering of a defficiency or some sort of ailment? I am only 36 years old and have been getting “joint” pains to more parts of my body in the last 5 years. Is there a medical test I can take? Thanks.


  • I started working out recently. I’m 10 kgs above my Body mass index limit. Few weeks after running on the treadmill I started to feel pain in both my knees. So I stopped using the treadmill for a while. The pain subsided but after 2 months while playing football I started to feel a lot of pain.
    it’s been more than a month now and I feel that the pain is subsiding slowly. I’m keeping ice on both the knees for approximately 15 minutes every day at a 90 degree angle.
    What do you suggest me to do? Let the pain subside on its own or should I consult a PT and take it further? Please help.
    Thanks in Advance.

  • Is it weird i never experience muscle crumps? Even when I swim for 8 hours, run, just lay down or In a bad position I just didn’t experience it.

  • I got them in my legs, stomach, ribs, ches, back, neck, arms and hands. ���� I couldn’t sleep and there is so much pain. I tried drinking Pedialyte + Gatorade, stretching, eating bananas, massaging with Icy Hot and finally taking a muscle relaxer. The cramps eventually stopped after 8 hrs. Now I have no painful random muscle twitching but I’m sore as F������!

  • Video says you get cramps during or immediately after exercise.

    people here talking about how they were sleeping and just lifted their legs to change positions and got cramps.

    Well shit, you did even exercise yet��

  • I have no idea how to explain muscle cramps… But from my experience they only occur when I’m stretching too hard. Yes it can happen in my sleep but that’s because I was stretching in my sleep, you don’t think that you can? There’s no way of you knowing that you were trying to Stretch in your sleep because you are asleep. I mean you could record yourself but that’s a lot of effort. Otherwise muscle cramps are easy to handle as far as I know it. They go away instantly as long as you keep the muscles moving. You got a Charlie horse on your calf you say? Rotate your foot. Point your toe away from you the towards you and twirl it around. On your hip? Do leg lifts. Shoulder? Rotate your arm in circles, and move about your head side to side. They’ll instantly go away. The idea of when trying to cure the pain, and even before it comes, is to keep the muscle moving, not stretch it more, holding still makes it worse, so if course don’t hold still.

    These guys are probably right, consuming these things will probably help in the long run for future incidents but for simple on the spot cure this works best. Also. Yoga.

  • Good video with extremely bad sound/voice. Your background music makes it hard to hear and understand whatever you are talking about.

  • This is one of my new favorite channels! Yall are hilarious and the information is great(: Definitely the most famous PTs in my view.

  • I must agree with the other commenters it’s MAGNESIUM. I take Neuro-Mag: Magnesium L-Threonate one in the morning and one and night. No diarrhea effects and great for the brain as well.

  • Hi everyone I’m in great soccer shape but I notice in games my shirt is soaked and I sweat like a dog. Around second half I start to get crampy in my legs but I don’t know why! Like I’m in shape! But for some reason I’m losing fluids like crazy!

  • Great tips. You can get other topical magnesium sprays / foams / gels / lotions on amazon for half the price of Theraworx (many of which have even more reviews and a higher rating than Theraworx)

  • Great tips and thanks Dr. Jo. I have quite the story regarding leg cramps. I’ve had peripheral neuropathy, for many years, that started in my left great toe and then right, and now has progressed halfway up both calves. I also have a significant varicose vein on the left thigh and lower leg that will be taken care of soon. I had Roux-n-Y gastric bypass in 2003. About 6 or 7 years ago I saw a neurologist for a year and was tested for EVERYTHING possible that could be causing my neuropathy… A1C. was normal at 5.2; vitamins/minerals were normal; I wasn’t being poisoned by anything; ultrasound showed great arterial bloodflow/pressures; and lumbar x-rays were fine. Lumbar MRI showed that MAYBE/POSSIBLY there could be a problem that could cause the neuropathy, but not super-definitive. They wanted to take a core sample of tissue down in my foot to “stage” it, and that’s when I quit going (and spending my money) there. This doctor also told me to stop taking calcium supplements because of the huge study done at Brigham Young showing that it can cause calcium deposits in arteries, etc. Even though my GB surgeon said to take calcium the rest of my life, I stopped. That’s when my cramping started, but I didn’t put 2 and 2 together until recently.

    When the cramping got really bad a few years ago, out of despiration I started taking 6 magnesium malate pills per day, thinking it would relax the muscles. (My doctor had no answers for me, and labs were always fine… so frustrating!) It seemed to help off and on until a few months ago they got very servere again, even in my hands. If I tried to stretch a cramp out in my anterior ankle area, it would cramp up my calf, and don’t even ask about my quads! Horribly painful to the point of me balling my eyes out! I happened to mention this to my chiropractor and she said the magnesium could be having the opposite affect by taking too much calcium out of my blood or tissues (can’t remember exactly what she said…I think tissues) and suggested I start taking calcium again. I talked with my husband and we recalled that when I stopped the calcium six years ago is when my cramps started. So I went back on 4 calcium citrate per day as my surgeon suggested years ago and the cramping greatly diminished immediately. I still have them sometimes, although much less severe in strength and length of time. Now I notice them if I’m a little dehydrated, or about an hour after falling asleep after working on my feet all day (I’m an X-Ray Technologist). I have done leg stretches every single day for about two years now and they do help also. I’m HOPING I’ve found the right balance to keep these horrible cramps away for good, for the most part.

    I’m curious if you have any thoughts on all of this craziness and I have a couple questions as well.

    If blood work shows a person is fine on magnesium/calcium (or even potassium or iron?), but their TISSUES are low, how do they find out if you need a particular mineral, etc?
    What exactly is the mechanism of neuropathy that would cause cramping? Does it also affect how the vessels work in the legs?
    I’ve heard support hose help with cramping by helping to push lactic acid out of the lower extremities… is that correct?

    I apologize for the length of this, but wanted you to have the full story. I feel this is an important topic that affects a lot of people and doctors don’t seem to have any answers for. Cramps can be excruciating, and when they affect your sleep, they REALLY affect your life. We have MANY people come to our ER with cramps who are simply dehydrated or low on potassium, so I thank you for your attention to this topic!

  • This happens all the time when I’m swimming laps and it just hits you out of nowhere. I suggest letting your legs relax or stretching it against the wall

  • You had a YouTube video discussing using the opposing muscle when you have cramps. I didn’t save it and now I can’t find it. I need to watch it again. I get severe cramps all the way from my groin to my toes. I have to take five 500 mg capsules of magnesium as a single dose. But I can only do it for the maximum of three days. I need to review that video again. Can you reload it on YouTube please

  • So this video didnt help
    1/1,000 marathon runner get cramps wtf do you know how many people 1 thousand is… say were living in normal times before shutdown bro you wouldn’t even see 1000 people in a day everywhere u go… so nobody gets cramps who runs great
    The guy is just saying “thoerys” lol

    Therefore I’m just say what my issue is and hope for the best if anyone has any idea but also I read a lot you guys stuff trust me I didnt have exactly everything on here but I know the pain!!!

    So last week jogging (fyi I havnt jogged most of the winter) i went for a longer jog like 6 mile… mile 5 or 5 mins of being done from the trail my legs both of them cramp/charlie horsed up at the front quad area so bad so I had to stop and walk… than I went on my bike and it went away pretty fast

    That said today like 3 days since last time only a 2 mile or so jog both my legs same thing only this time were talking more painful like hurt to even bend the knee when you walk and just now about 7 hrs after this happened there finally feeling better…btw I nvr stretch like do I need to stretch or should I just go smaller routes until they build up again cuz this is a first… I’m 33 and its same thing each year I take winter off I dont jog in cold but I cycled which is even colder but still I live in tampa FL we had like 3 cold days this year lol… but yeah I never had these charlie horses after jogging its bizarre I’m not too concerned I just will try again but just asking if there is something to remedy this issue

    Daniel tampa FL

  • Ransacking YouTube for answers… this video is the best.

    Nice broad-based solutions. Something in there will work for me.

    Thank you, Doctor!

  • I can induce cramps on my sides of the ribs or calf if I over stretch it.
    I mostly do it on accident of course when I stretch when tired.

  • Lately I have had raging hamstring cramps at night twice if fallen to floor as they have hit in day they are so bad. I exercise alot and run I stretch…what can I do in the throws of a severe hamstring cramp and my labs are negative for low k and magnesium…please please demonstrate how to relieve this as my screaming at night is traumatizing the dog. Thanks…love your videos! You helped me survive rotator cuff surgery…and recovery


  • Be watchful of other symptoms. Cramping, Charlie horses can be a symptom of hypothyroidism. Look at the wholistic picture of a body,s symptomatology. //. Thanks, you are doing great stuff on this venue, Making things workable, uncomplicated, smart, for those unable to get to a gym.

  • Just recently, I did a “nice’ little stretch by pointing and flexing my feet….before getting up off of the sofa….and both of my hamstrings reacted terribly! Like two giant charley horses….I couldnt stand up right for quite a while! Each time I tried, it would happen (the charley horse thing both of my hamstrings equally) again and again…..any ideas?..Its like I triggered something…these have been happening a lot lately…I do suffer from lower back pain and stretch my hamstrings often to relieve it…..

  • I suffer from these cramps as a result of Tourettes. And O currently ten months into a torn calf muscle from a cramp during an epileptic seizure so the muscle CAN stretch itself to the point of tearing but not under normal circumstances.

  • Thank you kindly Sir. I believe i will try some of the soda, cq10 and the mag. should help and some tonic, thanks i will let you know how it works. Peace and sending some love to you!! xo

  • i was desperatly looking for vide to relive cramps and it worked during that one with the leg on rest with the chair thank u so much!!!

  • this happens to me every night. thank you for an interesting topic. when not getting leg cramps, i get a general aching in both calves that starts in early evening and goes thru the night. any ideas

  • I mean even these guys should know their nutrition I mean who in there education wouldn’t have learned what riboflavin is I mean it’s just a something you learn in 4th grade

  • I get cramps in my calves, and when I stand up to stretch out, the cramp moves to my shin, I try to stretch my shin, and my calve cramps up again. What would you recommend for this?