Stop the activity and rest the muscle
Gently stretch the cramped muscle
Massage the muscle
Apply heat to relax the muscle
Apply ice if the muscle is sore afterward
Drink water or an electrolyte beverage
Walk lightly if it helps the muscle loosen
Use over-the-counter pain relief if needed and safe for you
Prevent future cramps by staying hydrated
Prevent future cramps by stretching before and after exercise
Prevent future cramps by avoiding overexertion
Seek medical care if cramps are frequent, severe, or last a long time