Stretch the muscle
Take more fluid
Replace salt loss
Cramp is a real nuisance and can lead to persistent muscle pain after it occurs. If can occur in any muscle but the calf is the most common site.
Stretch the muscle
Stretching the muscle when cramp strikes helps to resolve the cramp quicker, and also appears to help prevent cramp occurring if done after exercise. For example the calf is stretched by placing the toe as far as possible behind and pushing against the toes with the other leg bent forward.
Sleeping with the legs straight and pulling the toes upward can help prevent night cramps.
Take more fluid
Lack of fluids after sweating can lead to cramps so try to replace fluid lost and take some extra. Consider an additional 500-1000mls but bear in mind you should go to pass urine more often. The urine should be a light clear yellow colour if you have drunk enough. Dark yellow indicates you need to take more fluids
Replace salt loss
Loss of salt through sweating can bring on cramps so replacing this can help prevent cramp. This could be salt on food but too much is also harmful so consider salt replacement in your fluids. Tablets such as “nuun” or a pinch of salt in 500ml fluids can be used