Apply heat compress
locally for about 10-minutes to relieve nocturnal leg cramps. You can also gently massage the affected area in circular motion.
Do stretching exercises.
Stretch the affected leg and then slowly pull your toes toward the knee. This will stretch the calf muscles and help relieve the cramp. Stay hydrated
by drinking lots of water. It is recommended that one drinks at least 8-10 glasses of water per day. Try to avoid caffeinated drinks and alcohol
Include potassium rich foods
like bananas, tomatoes, potatoes, broccoli and citrus fruits in your diet. Milk and dairy products do not help to meet the calcium requirement due to their phosphorous content.
To ensure sufficient levels of calcium add a non-phosphorous calcium supplement
to your daily diet.
Taking magnesium and vitamin D supplements
is also helpful as magnesium soothes the smooth muscles and vitamin D improves the muscle strength and tones them. Vitamin D also reduces muscle pain. Keep your lower legs warm
at night by covering them with a blanket to avoid nocturnal leg cramps. Soaking legs in warm water
before going to bed also helps in some cases..