Soak a cloth in warm water, wring it out, and apply it to the sore or stiff area until it cools. Repeat as needed. Sit in a sauna or steam room for 10-15 minutes. Alternatively, take a warm shower and let the steam build up in your bathroom. Soak in a warm bath with about 8 oz (230 g) of epsom salt stirred in. This works well if large areas of your legs are sore, stiff, or tense.

The pressure from squeezing the muscles will help increase blood flow to the area, which in turn will help loosen up the muscles. Squeezing can also provide some temporary pain relief. Alternatively, you can try progressive muscle relaxation, which involves tensing and releasing individual muscles throughout your body.

For the massage to be effective, the person giving the massage needs to know how to apply varying amounts of pressure to different parts of your legs. Your doctor may have recommendations for licensed massage therapists in your area. Get into a comfortable position and create a relaxing environment for your massage. A good leg massage will probably take around 15 minutes, or you may want to spend 30 minutes on a full body massage.

Wall hamstring stretch. This involves lying on your back with your legs extended up the wall. [3] X Research source Heel drop stretch. For this, you’ll place the toes of one foot on a step or bench, then lower the back of your foot to a horizontal position. [4] X Research source Standing quadriceps stretch. Using a chair as support, you’ll use your hand to stretch one leg at a time behind your backside. [5] X Research source Knee to chest stretch. For this stretch, you’ll lie flat on your back with your legs extended, then pull them one at a time up to your chest. [6] X Research source

If you have a condition like peripheral artery disease or diabetic neuropathy that makes walking painful, you may try walking in shorter but more frequent sessions, or an alternative like swimming. [7] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Half splits (ardha hanumanasana). Pyramid pose (parsvottanasana). High crescent lunge (utthita ashwa sanchalanasana). [8] X Research source Extended triangle pose (utthita trikonasana).

Doing deep breathing exercises. Trying visualization techniques. Walking in nature. Listening to calming music. Talking to a close friend. Meeting with a mental health professional.

If your leg troubles are related to restless leg syndrome (RLS), getting a good night’s sleep can be very difficult. Work with your doctor to find the best combination of treatments for your condition.

Nuts, whole grains, and shellfish are good sources of zinc. Spinach, bananas, and broccoli are good sources of magnesium. Although you can buy supplements over the counter, it’s best to talk to your doctor before starting any supplement regimen.

Over the counter or prescription NSAIDs (like ibuprofen or Advil) to relieve pain and inflammation. A muscle relaxer such as carisoprodol. Cyclobenzaprine or another medication to address muscle spasms. Diazepam (Valium) for chronic and severe pain or spasms.

A strong urge to move your legs that comes from deep within your muscles. Frequent twitching or kicking of your legs while sleeping. Symptoms that get worse at night or while at rest, and that tend to improve when you move around.

Excess stress. Moderate to high alcohol consumption. Excessive or strenuous exercise, especially near bedtime. Smoking. Caffeine consumption—however, for some people, moderate caffeine consumption seems to help calm RLS. Numerous medication categories, including antihistamines, antidepressants, anti-psychotics, anti-nausea pills, sleeping pills, and calcium channel blockers. Never stop a medication without consulting your doctor first, though.

Exercise primarily in the morning and early afternoon. Talk to your doctor before beginning an exercise program, especially if you live a sedentary lifestyle or have existing medical conditions (in addition to RLS).

Getting up and walking around. Doing light stretching or yoga. Applying wrapped hot or cold packs to your legs. Soaking in a warm bath. Distracting yourself by reading a book or doing a puzzle. Putting on compression socks or pants.

Medications commonly used for Parkinson’s disease, anti-anxiety medications, anti-seizure medications, and/or prescription painkillers. Placing a vibrating pad underneath your legs in bed. Daily, at-home TENS therapy sessions, which use low-voltage electrical nerve stimulation. Alternative therapies like acupuncture or hypnotherapy.