Foot cramps, when they occur, often come on suddenly with searing pain. However, you don’t have to live with them. There are some natural health remedies that can help.
What is a Foot Cramp?
Foot cramps, also known as foot spasms, are characterised by a sudden, involuntary contraction of one or more muscles in the foot that causes deep pain that lasts anywhere from a few seconds to several minutes. The exact cause of foot cramps is unknown, but contributing factors may include electrolyte or mineral imbalances, tight, inflexible muscles, or poor physical condition. Other causes can include having flat feet, wearing high heels for extended periods, overexertion of the muscles, poor diet or dehydration.
Different Types of Foot and Leg Cramps
There are two types of foot cramps: nocturnal and exercise-related. Nocturnal foot cramps happen when sleeping and often disrupt sleep. Exercise-associated muscle cramping, on the other hand, results from overworking the foot and leg muscles during an exercise routine.
Foot cramps at night can be caused by several factors. Some of the causes of nighttime foot cramping, according to the expert opinion of health professionals who specialise in this sort of physical condition, are as follows:
- Strenuous exercise
- Wearing ill-fitting shoes
- Deficiencies in vitamins, particularly vitamin-B complex
- Metabolic issues such as chronic kidney disease, diabetes and thyroid disorders
- Birth control pills
- Medications for high blood pressure
- Pregnancy
- Varicose veins
- Drinking too much alcoholic beverages
Signs and Symptoms of Foot Cramps
A common complaint among people who frequently experience foot cramps is cramp-like pain in their legs and feet. The severity of pain varies from person to person, but intense spasms are usually accompanied by the following symptoms:
- Foot stiffness or numbness due to nerve damage
- Sudden pain felt in the feet or legs
- Warmth or heat in the affected area
- A weak pulse in the foot and leg if there is a blood clot present
Natural Remedies for Foot Cramps
There are several natural remedies that can be quite helpful in reducing foot cramps. Some particularly effective ones include:
- Stretching and massage – stretch the foot with a gentle and sustained stretching movement, and then lightly massage the calf muscles until the cramp goes away.
- A combination of ice packs and a heating pad– applying cold and hot temperatures to painful cramps is an effective treatment. Increase blood flow to the cramped muscle by taking a warm bath or applying heat to it with a heating pad. An ice pack, on the other hand, can help to alleviate the deep pain and severe discomfort.
- Electrolytes – electrolyte imbalance or deficiency in the electrolytes magnesium, calcium and potassium can increase the risk of suffering from foot cramps. Increase your consumption of these minerals in your diet. Magnesium is found in nuts, wholegrains and beans. Calcium is found in dairy products and sardines that still have their bones in. Bananas, sweet potatoes, beans and avocados are a rich source of potassium. You should also include plenty of leafy greens in your diet. If your intake is still insufficient, supplementation of these minerals may be helpful.
- Water – drinking plenty of water before, during, and after exercise, as well as in hot weather, will help you avoid being dehydrated, which can lead to muscle spasms. Try to aim for at least eight glasses of water each day.
Source: netmeds.com
How to Prevent Foot Cramps in the Future
Although there are many circumstances that can trigger a foot cramp, it's clear that poor blood circulation, nutritional deficiencies and dehydration are all major risk factors. Knowing this will enable you to prevent it from occurring in the future. The following steps will reduce the likelihood of an exercise-related muscle cramp or nocturnal leg cramps from occurring:
- Stretch your feet before walking long distances or exercising.
- Wear comfortable shoes, or a pair of supportive shoes prescribed by a podiatrist if you are flat-footed.
- Don't stay on your feet too long without resting.
- Drink plenty of water throughout the day.
- Supplement your diet with vitamins and minerals.
When Should You See a Doctor About Your Foot Cramps?
If foot muscle spasms do not subside after following these treatment methods, it is time to consult with your doctor. If you experience foot muscle spasms accompanied by chest pain, confusion, trouble breathing, numbness in hands, tingling or burning feeling in legs or arms, this could be signs of a heart attack.
Also, foot muscle spasms accompanied by foot pain that radiates to the groin area could be signs of a blood clot in the leg or foot.
Natural remedies for foot cramps focus on relieving the pain until it subsides. However, if you are experiencing frequent foot cramps, your doctor might prescribe medicines to reduce nerve impulses.
Originally published on Feb 01, 2009
