Fix It Fast
Mobilize it: "Your ankle muscles atrophy quickly, so start moving them when the pain becomes tolerable," says Jordan Metzl, M.D., author of The Athlete's Book of Home Remedies.
Your move: The first week, flex your foot several times a day. Then add rotations the second week. Begin walking as soon as the pain is tolerable.
Eat more salt: Although cramps are commonly believed to result from dehydration, a low concentration of sodium in the blood (a.k.a. Hyponatremia) is often to blame, says Dr. Metzl.
Your move: Eat salty foods (such as pretzels) before and during prolonged exercise, especially if it's a humid day.
Go blue: Antioxidant-rich foods can help everything from sore muscles to tennis elbow. "They seem to inhibit inflammation, the cause of many athletic aches," says Dr. Metzl.
Your move: Be sure to include blueberries and other antioxidant rich foods in your daily diet. "Fish oil can work too," Dr. Metzl says.