Foot Cramps

Foot cramps are sudden painful muscle spasms in the foot, lasting seconds or minutes. The exact causes are unclear, but some experts believe that factors include tight muscles, over-exertion, wearing heels or being on your feet for long periods and dehydration. Sometimes they can feel worse after you take your weight off them at night or at the end of the day.

Relief of cramps

Stretching - Sitting or lying on your back, stretch your knees out and pull your feet towards your shins. Only move your ankles. You should feel a pull in the calves. Hold for about 10 seconds and then rest. Repeat 5 to 10 times. Do this before you go to bed and before you get out of bed in the morning. Another movement is to quat down so that the balls of the feet are on the floor and you are also resting on your knees. Keep your feet parallel beneath you. This should stretch the bottom of the feet. To strengthen the arch of the foot, place a pencil or marbles on the floor and try to pick up with your toes. Another technique is to pick up a wash cloth.

Icepacks – if you get a really bad foot cramp, an icepack can help the muscle to relax.

Deficiencies – being low in magnesium, calcium, and potassium can raise the risk of experiencing muscle spasms. Increase your dietary consumption of these minerals or try supplements. Magnesium is in nuts, wholegrains, and beans. Calcium is in dairy foods and sardines with their bones. Bananas are a good source of potassium. Leafy green vegetables are important too.

Water – drinking plenty of water, particularly during exercise, hot weather can help - dehydration can cause cramps.