Improve fitness and avoid muscle fatigue

Stretch regularly after exercise

Warm up before exercise

Stretch the calf muscle. In a standing lunge with both feet pointed forward, straighten the rear leg.

Stretch the hamstring muscle. Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. Repeat with opposite leg.

Stretch the quadriceps muscle. While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. Repeat with opposite leg.

Stop the activity that caused the cramp.

Gently stretch and massage the cramping muscle.

Hold the joint in a stretched position until the cramp stops.

Prevent dehydration. A dehydrated body develops more muscle cramps.