Hydrate with water
Drink an electrolyte beverage
Stretch the affected muscle gently
Massage the cramped muscle
Apply heat to the area
Use a cold pack if the cramp is after exercise or injury
Rest the muscle
Walk or lightly move if the cramp is in a leg
Eat foods rich in potassium, magnesium, and calcium
Avoid overexertion
Warm up before exercise
Cool down after exercise
Maintain regular sleep
Reduce caffeine and alcohol
Take over-the-counter pain relief if needed and safe for you
Seek medical care if cramps are severe, frequent, or persistent