Stand up straight, and then get into a lunging position, with your back leg being the one experiencing the charley horse. Straighten out your back leg while keeping your front leg bent. This will force your weight onto the toes of your back leg; you can lean forward onto your bent knee slightly if it is more comfortable. Sit down on your bed or the floor and put your legs straight in front of you. Lock your knees, and point your toes back towards your face. Grab the toes and pull your foot backward slightly on the leg you’re experiencing the charley horse on. Stand up straight on your tippy-toes and hold it for as long as you can manage. This will stretch the calf muscles and reduce the spasming. Take a break every few seconds and then continue stretching. [3] X Research source
To perform a quad stretch, stand straight up and bend one knee. Continue bending your knee as far as you can, and then grab your foot behind you and hold it for ten seconds. [6] X Research source To do a lunge, get in a kneeling position on the ground so that one leg is bent at the knee and you are resting completely on the other calf. Then, raise yourself off the ground so that both of your legs are bent. Do multiple lunges by walking around the room in that position, going back and forth between legs. [7] X Research source
Limit or avoid drinking alcohol since it will dehydrate you.
