Foot cramps typically occur suddenly, causing intense, stabbing pain that can last for about three minutes. Cramps and muscle spasms occur quite frequently in the feet and fingers. The feet carry the weight of the body throughout the day when you walk, stand or move quickly and it is not uncommon for them to be forced into shoes that do not fit perfectly. Treating the cramp early will help stop the pain right away, but if you suffer from this ailment frequently, you should take extra precautions.
Steps
Part 1 of 3: Get Instant Relief
Step 1. Stop your activities
If you are exercising or doing some activities that can trigger a cramp or muscle spasm, you need to stop.
Avoid doing those activities that, of course, cause greater strain on the feet and consequently cause pain and cramps
Step 2. Stretch the contracted muscle
Cramps are sudden, unexpected and repeated contractions that cause muscle spasms. To stop them quickly when they form in the fingers or toes, it is necessary to stretch the contracted muscle.
- By stretching the muscle you prevent it from becoming contracted.
- Stretching is most effective if you can hold the position for about a minute or more, until the cramp begins to subside or until the repeated spasms begin to subside or stop altogether. If the cramp returns, you will need to repeat the stretch exercise.
- Cramps occur mainly in the arch and toes.
- Stretch the arch of the foot by grabbing the toe with one hand while sitting and then pull it up until you feel some pull in the sole. Hold for 30 seconds and then release. If you feel the cramp returning, repeat the stretch.
- You can also try rolling a tennis ball under your foot. When sitting or even standing, place the ball under your toes, arch and heel.
Step 3. Place some body weight on the affected foot
This is a good way to stretch the muscle, tendons, and ligaments that are causing the cramp under the foot or in the toe area.
As soon as possible, as soon as you notice that a cramp is about to break out, change your position to put your body weight right on the sore foot
Step 4. Walk
When the pain begins to subside, try walking a little.
- Keep taking steps to prevent more cramps from forming in the area. Once the cramp or spasm occurs, the affected muscles continue to contract until they are fully relaxed again.
- This means you need to stand or walk for at least three minutes or more until the area relaxes and you feel no more pain.
- Be prepared to keep walking if the pain returns when you release the pressure exerted by your body weight.
- When the pain starts to subside, you need to keep doing some stretching until you feel the muscle relax. Stretch your arch and toes by placing a towel on the floor and trying to grab it with all your toes.
- Do some stretching exercises for the calf muscles as well to further relieve discomfort if needed. Try to stretch the muscles, tendons, and ligaments that connect to the heel; even if they are not directly affected by the spasm, you can still feel some benefit by lengthening them a little once the initial pain is under control.
- Place one foot firmly on the floor about 1.2-1.5m from the wall. Lean forward towards the wall with your hands on it until you feel your calf muscles stretch. The foot must never lose contact with the floor. Hold for 30 seconds and repeat if you find that the cramp is about to return. You can benefit from stretching with both straight and bent knees; this exercise allows you to stretch both muscle groups of the calf.
Step 5. Massage your feet
To relieve the cramp, in addition to stretching you must also take off your shoes and socks and gently manipulate the area.
- Hold the contracted area in a stretched position and scrub it thoroughly.
- By massaging your foot, locate the contracted and hardened muscle. Use your fingers to treat the entire stretched area. You should apply firm, firm pressure to the contracted muscle for relief. Continue like this until you feel the muscle begin to relax.
- Start in the surrounding area first, then return to the area where the cramp started. Work with your hands making both circular and stretching movements.
- Pull your fingers upward during the massage if they tend to be bent down or if the cramp is in the arch of the foot.
- Push down to stretch your fingers if the contracture brings them up. Continue massaging the area for two to three minutes or until the muscle begins to relax and is no longer sore.
Step 6. Apply heat
If the cramp does not go away, it can help to warm up the contracted muscle.
- Use an electric warmer or hot pack as a heat source to relieve muscle tension.
- Once the spasm subsides, you can apply ice to soothe the residual discomfort of the sensitive muscle.
Step 7. Apply ice
Put it on your foot regularly several times a day to help the area recover from overexertion, injury, or wearing unsuitable footwear.
- Avoid placing ice directly on your skin. Place a thin towel between the skin and the compress to avoid damaging the skin tissues.
- Apply ice for 15-20 minutes several times a day for 2-5 days or until the soreness and tension are reduced.
- Place the cold pack on the sole of the foot and heel area while standing by rolling a 500ml bottle of water across the sole. Make sure you hold onto a prop so you don't fall off.
Step 8. Rest your foot
Pain and cramps can be caused by a variety of factors, including injury or overstressing the area.
- The foot is made up of a complex system of bones, ligaments, tendons and muscles. Any of these elements can become stressed or injured causing pain, spasms and cramps.
- Pain and cramps that are caused by injuries or overexertion usually heal with rest.
- There is no definite recommended period in which to rest the foot in cases of overexertion contractures, other than that determined by the level of pain and the indications provided by the doctor. Take advantage of every opportunity to let your foot rest as often as possible.
- This may mean avoiding, for a few days, constantly standing or walking, wearing shoes or boots that can induce cramps, or engaging in other activities that involve staying up for most of the day.
- If you have a specific injury, avoid using your foot for as long as your doctor tells you.
Part 2 of 3: Preventing Future Cramps
Step 1. Exercise regularly
A training routine allows you to keep the muscles in good condition.
- Gradually increase the intensity of aerobic exercise to strengthen the muscles, tendons and ligaments of the feet, thereby reducing the risk of cramps. Swimming is an excellent aerobic activity to manage problems related to pain and spasms in the feet without overloading these areas and their joints.
- Strive to improve your fitness. Include stretching in your workout, both before and after your training session.
- If you are already exercising regularly, analyze your routine to determine if any specific exercise can contribute to the formation of cramps.
Step 2. Wear footwear that provides good support
Choose shoes that adapt perfectly to the foot, with a metal reinforcement in the sole, a solid heel counter and that provide good support.
- The metal reinforcement is a support strip placed in the sole along the entire shoe. It is not visible, so it can be difficult to verify its presence in the footwear you have chosen. If your shoes have a soft sole that you can easily fold in half, they probably don't have the reinforcement.
- The heel counter is also invisible, but you can tell if it is present by pressing the center of the Achilles tendon holder down. If this yields easily, it means that the heel base is not very sturdy. The stiffer the buttress and the more support provided to the heel, the harder it will be to squeeze the upper Achilles tendon inward.
- Many stores have trained staff who can evaluate your gait and find the most suitable shoes for your specific case.
Step 3. Replace shoes when soles wear out
If you want to prevent heel pain and plantar fasciitis, you need to throw away the old shoes that have ruined soles and heels.
- When shoes are too worn, they promote an irregular gait, with the heel counter that is no longer able to adequately support the foot. Throw away the old shoes and replace them with a new pair that provides appropriate support.
- Keep in mind that wearing high-heeled shoes can contribute to repeated foot and toe cramps.
Step 4. Keep your feet and toes flexible
Regular flexibility exercises can help prevent cramps from occurring.
- Improve flexibility and strength in your toes by lifting your foot and stretching it as if you were standing on toes. Hold for five seconds and repeat ten times. Then change foot.
- Try leaning against a wall or other support and lift yourself up on your toes, as if you were going to dance. Stay in position for five seconds, repeat ten times, and then switch feet.
- From a sitting position, lift your heel and point your toes to the ground, but this time "curl" inward. Hold the position for five seconds, do ten repetitions and then switch to the other foot.
- Roll a golf ball under your foot for two minutes and then perform the exercise with the other foot.
- Place several marbles, about twenty, on the floor, then grab them one at a time with your fingers and place them in a bowl or other container. Change foot and repeat the exercise.
Step 5. Walk barefoot on the sand
Although it is not recommended to walk barefoot in the presence of certain diseases, in case of cramps there can be some benefits.
Walking on the sand with bare feet helps to strengthen both the fingers and all the small muscles of the feet and ankles, in addition the sand performs a gentle massage
Step 6. Stay hydrated
Dehydration is a fairly common cause of cramps.
- Drink water before and after exercise and throughout the day to ensure you have an adequate amount of fluids.
- Try drinking an electrolyte-enriched sports drink or plain water; very often the cause of cramps is an imbalance of electrolytes.
- You should also keep a glass of water on your nightstand to manage cramps that can occur during the night.
Step 7. Eat a balanced diet
Nutrition is an important aspect to ensure the proper functioning of the body, muscles and to reduce cramping problems.
Muscles use potassium, calcium and magnesium; so supplement your diet with bananas, dairy, fresh vegetables, beans, and nuts
Part 3 of 3: Seeking Medical Care
Step 1. See your doctor immediately if needed
If you experience severe pain or swelling, see your doctor right away.
- Seek prompt medical attention if you are unable to walk or put weight on your foot.
- If there are any skin lesions that are leaking fluid or if you have any signs of infection, get examined right away.
- Signs of infection may include redness, warmth or tenderness to the touch, a fever of 37.7 ° C or higher.
- You should also see your doctor if you have pain, cramps and if you are a diabetic.
Step 2. Pay attention to any related symptoms
If you notice any changes in the surrounding area or if you start to experience pain or cramps in both feet, make an appointment with your doctor for an examination.
In particular, check for signs such as redness, swelling, a burning sensation, numbness, tingling or aching to the touch. See your doctor if you experience any of these symptoms
Step 3. Get medical attention if cramps don't subside
If you continue to have contractures and pain for more than a week, despite rest and ice packs, you need to have a specialist check up.
Persistent cramps in one or both feet may indicate an underlying systemic or localized problem
Step 4. Evaluate any underlying conditions
Work with your doctor to see if there are any possible diseases that are causing your ailment if it doesn't go away. Here are some causes that can contribute to this type of discomfort:
- Abnormal levels of electrolytes in the body
- Dehydration caused by lack of water and / or electrolytes, which need to be replenished;
- Disorders of the thyroid gland;
- Vitamin D deficiency;
- Early stage kidney disease, but also advanced stage pathologies requiring dialysis;
- Both type 1 and type 2 diabetes;
- Peripheral arterial disease;
- Rheumatoid arthritis and osteoarthritis;
- Gout, which typically does not cause direct cramps, but causes severe pain
- Cold stress or trench foot, which is caused by working with the feet always exposed to the cold or at higher temperatures (around 15 ° C), but with constantly wet feet;
- Nerve damage, whether it's a single nerve or even a bundle of nerve fibers
- Brain diseases, such as Parkinson's disease, multiple sclerosis, Huntington's disease and muscle dystonias.
- Pregnancy can also induce the development of cramps and pain, especially in the third trimester, although they can occur at any time during gestation.
Step 5. Follow all the doctor's instructions carefully
Several diseases among those described above can be easily treatable.
- For example, regular fluid and / or certain types of drinks can be an easy way to solve the problem. Take vitamin D supplements if your doctor recommends them.
- Stick to your doctor's recommendations for treating the problem. He may advise you to perform further tests, change and / or adjust your medications, or even see a specialist.
Step 6. Pay attention to the medications you are taking
Your doctor may decide to change some prescribed medicines that can contribute to this disorder.
- Some medications that can be responsible for foot and toe cramps are furosemide, donepezil, neostigmine, raloxifene, tolcapone, salbutamol and lovastatin. These are just a few examples. If you are taking a different medicine but are concerned that it is responsible for your cramps, talk to your doctor.
- Never change medications or dosage on your own. With the help of your doctor you can possibly change the dosage to solve the problem or take another medicine to replace the one that induces the formation of cramps.
