Stay hydrated throughout the day
Maintain balanced electrolytes, especially potassium, magnesium, and calcium
Stretch calf, hamstring, and foot muscles regularly
Warm up before exercise and cool down afterward
Avoid sitting or standing in one position for long periods
Change positions and move around often
Wear supportive, comfortable footwear
Exercise regularly to improve circulation and muscle conditioning
Avoid overexertion during physical activity
Massage tight muscles before bed
Stretch before sleeping if cramps happen at night
Limit alcohol and excessive caffeine intake
Review medications with a doctor if cramps are frequent
Keep bedroom temperature comfortable
Use proper posture during daily activities
Elevate legs when resting if swelling or poor circulation is an issue