The feet continuously feel the entire weight of the body when walking and standing. Foot cramps are more common than other spasms of muscle in which they can be involuntary and the painful spasms can affect one or several groups of muscles.
Foot cramps can last for a few minutes or they can happen for days at a time. It usually affects the inner arch and the big toe of the foot. Foot cramps can be described as sudden and sharp pain that immobilizes the affected foot for a few minutes. If cramps happen every day, seek medical help immediately.
- The muscles feels hard and tensed when touched
- Pain that can vary in severity and last for a few minutes
- Can walk on the cramped muscle and helps lessen pain
- The muscle contract suddenly and cause a severe pain
- The toes and feet twist into a strange positions for several minutes
- The foot is under stress or pressure like manipulating the foot when performing stretching or yoga sessions
- Overuse of the feet
- Dehydration and lack of certain nutrients and minerals for the body
- Poor blood circulation
- Some conditions such as diabetes and kidney disease can also cause foot cramps
- Peripheral nerve disease, pinched nerve, thyroid disorders and brain disorders such as Parkinson’s disease can cause foot cramps.
- Improper foot wear
- Injury or trauma
- Problems of the feet such as sore feet and flat feet
- Failure to stretch the foot muscles regularly
- Hormone imbalance
- Stop performing activities that causes foot cramps and always take time to rest.
- Muscle cramps happen suddenly and unexpectedly. Stretch the cramped muscles to help stop them quickly. Stretch the arches by holding the toe with the hand while seating, then pull them upward until a stretch can be felt. Remain in this position for at least 30 seconds and then release and if it persists, repeat the procedure.
- Apply weight on the cramped foot to help in stretching the muscles, tendons and ligaments that are causing the cramping. When the foot starts to cramp, change position so that the weight of the body is on the cramped foot.
- Massage the affected foot or toes that are cramping at least 2-3 minutes until the cramped muscled is relaxed and the pain is minimized.
- Apply a heating pad on the affected foot to lessen the tension on the muscle. When the cramp is minimized, apply an ice pack on the area to lessen the soreness and tenderness of the muscles.
- Wrap the ice pack in a towel and apply on the affected foot for at least 15-20 minutes several times every day until tenderness and soreness of the area is minimized.
- Apply an ice pack on the bottom of the foot and heel while standing and gently roll a frozen 12 oz. water bottle on the bottom of the foot also helps with the condition. Apply ice regularly on the affected foot to help recover from injury, wearing ill-fitting shoes and overuse.
- Perform exercises regularly such as aerobic exercises to help in conditioning the muscles tendons and ligaments as well as prevent cramps.