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.
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One-sentence summary -- 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.

While the massage is happening, don't be afraid to speak up about anything the therapist is doing, good or bad. Speak up if you're uncomfortable with anything they're doing, and keep in mind that you have the right to end the massage at any time.For example, you might say things like, "I'm a little cold, would you mind giving me a warmer blanket?" or "It's okay if you apply a little more pressure there."
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One-sentence summary -- Give your therapist feedback about their technique during the massage.

Neutral colors include black, white, brown, gray, and even olive and navy at times, but they can also include metallics like silver, bronze, and gold. Pick a neutral for the main part of your outfit, then add 1-2 other colors around it. For instance, try a black suit with a pale pink shirt or a silver dress with a bright blue jacket thrown over it. When pairing neutrals like navy and olive with other colors, think about their hues. For instance, olive complements maroons and oranges, but it also does well with blues and golds because they're nearby on the color wheel. Pick out 2 complementary colors on the color wheel, and use that to build your outfit. If you choose orange and blue, for instance, you might pair a bright orange shirt with a dark pair of blue jeans. Another good way to use complementary colors to good effect is to pair 1 complementary color with a paler tint of its opposite color. For example, mix a purple dress with a pale yellow shawl. Try picking 2-3 colors that are right next to each other on the wheel and guide your outfit with those. These similar hues will make your outfit seem cohesive. For example, you might pair a bright yellow sundress with a pale orange scarf. Another example of using analogous colors to good effect might be a scarlet red dress with gold jewelry and pink shoes. While you usually should avoid mixing warm and cool colors, you can occasionally break that rule if you find something that looks good together. For instance, with your bright yellow dress, you might find a pale green cardigan that looks smashing with it. A good place to start with a monochrome look is with the primary colors. Pick a single color to start your look, then choose shades and tints of that color to put together your outfit. For instance, try a navy pantsuit with a pale blue shirt and bright blue pumps. When you're creating a monochrome look, try to stay in the same spoke on the color wheel. That is, if you choose blue, make sure you're picking true blues, not purple-y blues. The primary colors red, yellow and, blue often look great with a solid block of color, such as black pants with a yellow top. Try wearing a bright red shirt with grey leggings or royal blue skirt with a flowing white top, for instance. If you want to go bolder, try pairing more than 1 primary color in an outfit, such as blue jeans, a bright red top, and a yellow purse. Usually, you can tell when 2 colors don't look quite right together by holding them up next to one another. However, you may not be able to guess before you see them together. Pull all the items out of your closet and try mixing and matching different pieces you don't normally put together. You may come up with something that looks awesome together that you never would have worn before.
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One-sentence summary --
Build an outfit out of a neutral color and a bright color for simple coordination. Try an outfit made of complementary colors for something bright and fun. Use analogous colors for a pulled-together look. Choose monochromatic colors for an easy coordinated look. Color block primary colors with neutrals. Mix and match to see what goes well together.