Cramping my style

There I was, sitting on the couch at the Shir HaShirim song-a-thon when I suddenly got a terrible leg cramp and had to stand up for the rest of the "show." I've had a bazillion cramps in my lower extremities over the years--in my toes, feet, calves, and thighs--but this was a first: Never before have I had a cramp in the inside (as opposed to the usual back) of my thigh. No matter how I moved, I couldn't figure out how to stretch that muscle enough to get it to stop cramping. I finally gave up and just started limping around the apartment. Yes, I've already tried quinine sulfate--it lost its effectiveness after a few months and aggravated my occasion dizziness problems (the poor Hubster married a dizzy dame :) ), so I gave it up. Any other suggestions would be appreciated.

And that was on my good leg. I'm still having some trouble standing for long periods of time on the other one from having aggrevated the surgical site, which is not responding very well to twice-daily ice packs and anti-inflammatories. My husband suggested that perhaps it wasn't so much the folk dancing that had created the problem as the shoes in which I dance. I think he's right--they're comfortable, but too loose, and all that sliding around in my shoes may have cause the inflammation. It seems likely that there'll be a cortisone shot (which I'd really like to avoid) and a pair of real dancing shoes in my future. Any suggestions for (A) curing the inflammation without a cortisone shot, which I've heard bad things about, and (B) real dancing shoes (place and type) would be appreciated.