Article: Massage is one of the most effective ways to get rid of a cramp because it increases circulation to the tissues of the muscle. Combined with stretching, massage can quickly alleviate the pain of a muscle cramp while simultaneously relaxing you. Massage your thigh where the muscle is cramping. Press the area gently with your hands and apply more pressure if it doesn't hurt. A foam roller is another effective way to massage your thighs. These circular pieces of foam allow you to roll out the affected muscle by applying pressure. You can also get a professional massage to help with thigh cramps. Professional massage is so important as these professionals understand which muscles are affected, but also which muscle are going to have secondary inflammation due to the first injury or cramp. Swedish, neuromuscular, and myofascial release are the most effective types of massage for cramps. Tell the masseuse that you are having problems with cramps so they don't over-manipulate your muscles. Using heat on a muscle cramp can be an extremely effective way to relax the muscle contraction and alleviate pain. It may also help you relax, which will minimize tight muscles. From heating pads to warm baths, there are many different types of heat treatments to help get rid of thigh cramps. Taking a warm shower or bath will relax you and help with the pain of a muscle cramp. The heat from the water will also help promote blood flow to the submerged area. Using Epsom salts in a warm bath may also help relieve cramps. Fill hot water bottle or get a heating pad and place it on the area of your thigh that it cramping. Over the counter heat rubs may also help alleviate muscle cramps and relax the affected area. There are some studies have shown that low levels of nutrients such as potassium and calcium may stimulate muscle cramps. Be sure to eat enough of these nutrients in your diet, which may minimize how often you experience muscle cramps. Try bananas and oranges to get potassium. Eat brown rice, almonds, and avocados for magnesium. Calcium is found in yogurt, milk and other dairy products, as well as in vegetables such as spinach. Muscle cramps can be a sign of mineral deficiency. A multi-mineral supplement can be highly beneficial. There are no definitive studies connecting dehydration and leg cramps, but there is some evidence that not drinking sufficient water may contribute to cramping thigh muscles. Making sure that you drink enough water over the course of the day may help you avoid leg cramps. Drinking water is enough to keep you hydrated. You may prefer something with flavor, so try sports drinks or juices in conjunction with water throughout the day. Having a tightly made bed and sleeping in certain positions, such as on your stomach, can exacerbate the tendency for muscle cramps. By loosening your covers and sleeping on your side, you may avoid thigh cramps. A flat sheet can constrict the ability of your feet and legs to move, so you might want to remove it from your bed. Sleep on one of your sides with your knees slightly bent for optimal conditions to help minimize thigh cramps. Sleeping in positions where your toes are pointing downward may exacerbate cramps. If other methods don't help your thigh cramp or you have pain that won't go away, try an over the counter pain reliever or prescription muscle relaxant. If you have protracted pain or cramping, though, consult your doctor to rule out an underlying medical condition. Take an NSAID (Non-Steroidal Anti-Inflammatory Drugs) to reduce any inflammation that may be in the muscle. Talk to your doctor about taking muscle relaxants such as Flexeril (cyclobenzaprine) to help relieve muscle tightness and cramping. Some alternative medicine sources suggest taking quinine for muscle cramps. This treatment is dangerous and can cause serious health conditions including cardiac arrhythmia, nausea, headaches, and tinnitus, so avoid it if you can.
Question: What is a summary of what this article is about?
Massage your thigh or get a professional massage. Use heat to relax your muscles and take the edge off of the pain. Watch your diet. Hydrate. Sleep on your side and don't use constrictive bedding. Consider pain relievers or muscle relaxants. Do not take quinine.

You can use any web browser of your choice on PC or Mac. If you are not signed in to YouTube, click Sign In in the upper-right corner and sign in with the email address and password associated with your YouTube/Google account. Your profile picture is the circular image in the upper-right corner of the YouTube website. This displays a drop-down menu for your account. If you have not chosen a profile picture for your Google account, your profile picture displays a colored circle with your initial in the middle. The Settings option either appears about halfway down the drop-down menu next to an icon that resembles a gear, or it appears as a gear button below your account name. This varies depending on what page you access the profile menu from. It's next to your account name and profile icon in the Settings menu. This takes you to the "About Me" page of your Google account. Your profile image is the circular image in the center of the banner at the top of the page. It has an icon that resembles a camera in the middle. This displays the "Pick a photo" menu in the pop-up. If you have photos already uploaded to Google Photos or Google Drive, you can select one of those photos as your profile picture. If you want to upload a new profile picture, click Upload photo. If you clicked "Upload photo" this opens a file browser. Use the file browser to find a photo on your computer, click it to select it and click Open in the lower-right corner of the file browser. This uploads your photo and displays it in the pop-up. It's in the upper-right corner of the "Pick a photo" pop-up. This sets the image as your profile picture for all Google products, including YouTube.
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One-sentence summary --
Go to https://www.youtube.com/ in a web browser. Click your profile picture. Click Settings or . Click Edit on Google. Click in your profile image. Click a photo, or click Upload photo. Click a photo and click Open. Click Done.