A muscle cramp is a sudden, continuous, and involuntary muscle spasm that can be quite painful. They often occur in the calves and legs but some of our clients complain of having foot cramps at night. Cramps will go away on their own and in most cases are harmless, unless they’re related to an underlying medical condition such as atherosclerosis.
Let’s explore the common reasons why foot cramps might be happening and some possible remedies.
- Dehydration – if you’re not drinking enough fluids and your body is dehydrated, this can lead to electrolyte imbalances which are essential for muscle function. A lack of potassium, calcium, and magnesium can cause cramping. These nutrients play an important role in muscle contraction and relaxation.
- Overusing the muscles – strenuous physical activities lead to muscle fatigue which can increase the likelihood of cramping when you’re resting, such as when you get into bed at night. If you’re wearing unsupportive footwear, this can exacerbate the problem.
- Poor circulation – conditions that affect blood flow, such as peripheral artery disease, and sitting or standing in one position for too long, can result in reduced blood flow to the muscles. Poor circulation can cause the muscles to cramp due to inadequate oxygen and nutrient delivery.
- Nerve compression – nerve compression caused by inactivity, sleeping or sitting in the wrong positions, or issues with nerves in the legs, such as neuropathy, can lead to cramping. When nerves are compressed, they can send abnormal signals to the muscles, causing them to contract involuntarily.
- Inactivity – the body is made to move, therefore long periods of inactivity take their toll. Sitting for a long time, especially with a poor posture, will compromise healthy circulation and potentially cause cramping in the feet.
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How to relieve foot cramps
Here are some ways to help relieve painful foot cramps at night:
- Stretching – gently stretching the cramped muscle will help alleviate the pain. Try and flex your foot upward, bringing your toes toward your shin. You can also stand up and press your foot flat against the floor to stretch the muscle.
- Massage – gently massage the cramped muscle until you can feel the muscle ease and the blood flow return.
- Apply heat – applying heat to the feet will relax them and reduce the pain. Use a warm towel, or a heat pack, or take a warm bath.
- Stay hydrated – ensure you are well-hydrated throughout the day as dehydration can cause muscle cramps. Drinking water or electrolyte-rich beverages can help maintain proper fluid balance and prevent cramps, not to mention improve your overall health.
- Wear proper footwear – wear supportive and comfortable footwear to reduce muscle fatigue and cramps. Especially if you walk on hard surfaces though the day which can be tough on your feet and calves.
- Exercise – a remedy for many things. Move your body and walk, do yoga, stretches, or anything else that stimulates circulation and works the muscles.
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Unexplained foot cramps? Call Sanders Podiatry in Adelaide, Stirling and Mount Barker
Our knowledgeable and experienced team of podiatrists will assess your feet and provide advice and guidance on how to reduce foot cramps. If there is the possibility of an underlying medical cause, then we’ll recommend you make an appointment with you doctor for a medical assessment.
Please give us a call at of our clinics below to make an appointment with our family-friendly podiatrists:
Sander Podiatry Adelaide – 08 8379 1456 (Greenhill Podiatry)