How to avoid them?
Fortunately, there are simple and natural solutions to prevent the onset of muscle cramps. All you need to do is:

Drink plenty of water throughout the day
Eat a varied and balanced diet
Wear comfortable shoes
Take a warm bath before going to bed
Practice various relaxation techniques (yoga can be an excellent technique to help you relax)
Do exercises that help strengthen your ankles
Limit or even eliminate harmful substances such as alcohol
Be aware that there are also several simple and natural recipes that help you stop having muscle cramps. Here is one of them:Ingredients:
Rosemary essential oil (or pine or eucalyptus oil)
Olive oil
Recipe:
Mix the two oils in equal doses (a few drops are enough) and warm them between your hands. Then, apply the mixture to the area affected by the cramp so that the heat and the virtues of the oils help to calm your pain. This is because rosemary essential oil has anti-inflammatory properties and acts as a circulatory and muscular tonic. In addition, olive oil moisturizes the skin, tones it and nourishes it deeply