Stop the activity and rest the foot
Gently stretch the cramped muscle
Pull your toes upward toward your shin
Massage the cramped area
Apply heat to relax the muscle
Apply ice if the area feels sore afterward
Drink water
Replenish electrolytes if needed
Walk lightly on the foot if it helps
Wear supportive shoes
Avoid tight footwear
Keep your foot and calf muscles stretched regularly
Use a warm bath or soak
Increase potassium, magnesium, and calcium intake if low
Reduce overuse and fatigue
See a doctor if cramps are frequent, severe, or persistent