Slow down or stop the activity
Walk until the cramp eases
Take deep, controlled breaths
Exhale fully when the painful side is compressed
Stretch the affected side by raising the arm on that side overhead
Lean gently away from the painful side
Press lightly on the cramped area while breathing out
Hydrate with small sips of water
Drink an electrolyte beverage if you have been sweating a lot
Avoid large meals before exercise
Avoid drinking too much fluid right before exercise
Warm up before intense activity
Build exercise intensity gradually
Strengthen your core and diaphragm with regular training
Maintain good posture while running or exercising
Reduce pace if the cramp starts during exercise
Rest until the pain fully resolves
Seek medical help if the pain is severe, persistent, or unusual