1=use ice to numb the pain in a cramp,reducing inflammation and allowing the muscle to relax.
2=stretch the affected muscle but be careful in doing that.
3=use compression or simply massage(applying pressure)
4=try a pain relieving to relaxed the pain or muscle
5=bathing with warm water filled with Epsom salts and then soak it for 20 mins.
6=drink a plenty of fluid,,regular exercise
7=try to grasp your upper lip for immediate pain relief
8=go to sleep
9=warm up before exercising
hope it will help ^_^