Stop the activity immediately
Gently stretch the cramped muscle
Hold the stretch until the cramp eases
Massage the muscle
Walk or move lightly if possible
Apply heat to relax the muscle
Apply ice if the area feels sore afterward
Drink water
Drink an electrolyte beverage if you may be dehydrated
Replenish sodium, potassium, and magnesium if needed
Change position if the cramp started while resting
Breathe slowly and stay relaxed
Avoid sudden forceful movement
Seek medical help if cramps are severe, frequent, or persistent