Bad strain recovery

I was stretching and the cold got to me before I could warm up. Got the craziest cramp. I usually shake it off in a few sets around the stadium and I feel fine though this one seems to linger with me now

What do you do to recover from straining injuries quicker? It aint bad bad just sort of irritating that I can't keep proper form with the limp going on. Picks up too as I'm nearing the end of my set

Whats the best way to prevent the straining too? I usually do the stretches, though this one the stretches paired the wind got me a shiver that got my lower back f*ed

Damn you El Ninõ! This is not summer