The long period of walking and standing takes the toll on our feet because our feet carry our weight. This is why foot cramps are among the most common feet disorders. Foot cramps are painful and involuntary spasms that affect the muscles.
Foot cramps can last for a couple of minutes or even days. Usually, the toes, particularly the big one, and the inner arch, are the parts very affected. A lot of people describe it as an abrupt, sharp pain that restrains them for a few minutes.
The cause of foot cramps is more significant that the inconvenience and discomfort it can cause. Knowing what can cause foot cramps can help you avoid its recurrence.
- Common causes of foot cramps
Regardless of the time, you calf muscles and foot can cramp or spasm. This can take place on different muscles, not only in the feet or legs, though the cramps are usually the most painful.
The causes of muscle cramps:
- Dehydration – If you are suffering from cramping, it is vital to examine first your hydration. Be sure that you are drinking lots of water during the day.
- Nutrition problems – Eat a lot of vegetables and fruits. This includes eating leafy greens as well as fruits like bananas to supplement enough electrolytes to your regimen.
- Not stretching enough – The muscles must be strong and agile as possible. Enough stretching after a short warm-up is an answer to this.
- Over exercise – If you exercise too much that you are used to, this can also cause foot cramps.
- Some simple stretches that can help to stop foot cramps
- Basic calf stretch - This is usually practised by runners. By doing this, you will feel a stretch on the back of your leg and on your calf muscle.
- Towel stretch - This can be done while sitting.
- Healthy diet tips to stop foot cramping
Below are some of the ways that can help in preventing foot cramps:
- Drinks lots of water.
- Do some stretching especially prior to exercise.
- Avoid or limit your alcohol intake.
- Eat a well-balanced diet that contains natural sources of magnesium, calcium, and potassium.
- Gradually increase the level of your activities.
- Natural Ways to Get Rid of Foot Cramps
- Treat foot cramp with magnesium
Many health specialists recommend adding magnesium to a diet in order to avoid deficiency and prevent foot cramp. Good source of magnesium includes brown rice, bran breakfast cereals, nuts, fish and veggies such as spinach and Swiss chard.
However, it is advisable to talk to a doctor first before attempting to self-treat foot cramps with magnesium. This is because magnesium supplement may lead to diarrhoea, stomach pain, and nausea.
- Rubbing ice or heating pad helps to relax the foot cramps
Rubbing ice or heating pad eases that inflammation, thus relaxing the foot cramps. In using the heating pad, be sure that the temperatures are just right so that it will not burn you. In many cases, hot or cold compresses will eliminate the pain for several minutes, but it is ideal that you leave it for around ten minutes to ensure that the pain completely goes away.
- Massaging your affected foot is also good for foot cramps
Massage is the instant reaction of many people when it comes to foot cramps. You can do this by applying pressure on the area of your foot that is cramping and firmly press on the spot where the pain is. A soft or hard touch can be proper depending on which way can reduce the pain. Massage can lessen muscle tension and helps blood circulation on the affected muscles as well.
- Try medication to ease your cramps
There are times that foot cramps are due to lack of certain vitamins and/or minerals that are important to the body. Magnesium and calcium supplement can help easily eliminate foot cramps.
- Use clove oil to get rid of foot cramps
Clove oil is one of the known feet remedies. It is used to treat foot cramps by increasing blood flow to your foot. Aside from that, it lessens ankle pain as well. For instant relief, gently massage your cramping foot with the clove oil. You can clove oil massage several times every day.
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Joel Cordle is a successful writer and loves to write well researched and high-quality content on different topics related to foot care, nail care, and plantar fasciitis. He is currently writing for feetremedies.com. He is an expert advisor and keeps blogging about nail care tips and natural solutions for feet related problems.