Tự mát-xa đùi hoặc đến gặp chuyên gia mát-xa. Dùng nhiệt để giãn cơ và giảm đau. Theo dõi chế độ ăn. Cung cấp đủ nước. Ngủ nằm nghiêng và không nằm trên ga giường cứng. Cân nhắc việc dùng thuốc giảm đau hoặc thuốc giãn cơ. Không uống Quinine.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
Massage is one of the most effective ways to get rid of a cramp because it increases circulation to the tissues of the muscle. Combined with stretching, massage can quickly alleviate the pain of a muscle cramp while simultaneously relaxing you.  Massage your thigh where the muscle is cramping. Press the area gently with your hands and apply more pressure if it doesn’t hurt. A foam roller is another effective way to massage your thighs. These circular pieces of foam allow you to roll out the affe