Hi, I had gone through your question and understand your concerns. According to the information provided by you, exercising harder than usual or experiencing muscle fatigue can also cause cramps,stiffness or tightness,foot pain,pace yourself. Also lack of hydration,excess uptake of supplements,side effect of some medications,not stretching enough,poor circulation,the wrong shoes etc.can cause it so please checklist is required and change is needed. you can go for physiotherapy and can also self treat it. If its happening while lying down or in bed, try to simply stand up and put some weight on the affected leg or foot. This can sometimes be enough to stop that tender stiffness. Use warmth/heating pads to increase blood circulation to the muscle and to relax it. Soaking in a warm tub of Epsom salt can also help ease the tension. For more stubborn pain, you can try a non-steroidal anti-inflammatory medication, such as ibuprofen. Calf stretch,towel stretch,well hydration,limit alcohol,balanced diet is required.Wishing you good health. Hope this helps.