How to avoid Cramp

• When exercising, warm up gently.
  
• When warm, stretch muscles gently.
  
• Massage the limbs most likely to be affected.
  
• Don't get dehydrated - drink plenty of fluids before physical activity.
  
• Maintain a balanced diet, appropriate to your lifestyle and activity level.
  
• At night, keep bed covers loose. Anything that makes the toes point down can put strain on the leg muscles.
  
• Quinine can be useful for night cramps. It is present in tonic water, in low doses.
  
• Applying heat to tense or tight muscles can help.
  
• Sometimes low sodium can cause cramp.
  
• Stay active - innactivity due to prolonged sitting can result in cramp.

Take deep breaths. Make sure that you remain constantly breathing while exercising. If you're exercising and hold in your breath, you'll contract a cramp within a few minutes. As long as you provide enough oxygen for your body, then you'll prevent this reason for a cramp

Drink water. Always provide your body with enough water, especially if you're sweating. When you sweat, you lose salt and water, which can ruin the balance between electrolytes and salt. This will cause your cells to swell, which causes the calcium to stick to them, making the muscle contraction remain. You can prevent this by drinking enough water, take at least one water break every fifteen minutes while exercising.

Eat foods with a lot of potassium. Some of these foods are; in order from least to greatest potassium level; avocados, potatoes, bananas, broccoli, orange juice, soybeans, and apricots. If you're going to a game that involves a lot of sweating, bring these nice treats along. Eat them whenever you'd like, as they are all very good for you. You can have them at anytime, not just during exercising

Sit in the sun. Cramps are also caused from lack of vitamin D, which is a vitamin you can get while under the sun. So lay out a towel, and relax in a sunny area. This will help you get your daily dose of vitamin D

Drink milk. Milk also has a large amount of vitamin D, which will reduce your chances of cramping. Have one to two glasses of milk each day to help you prevent cramps, and build strong bones