Toe cramps can wake you up in the middle of the night and cause discomfort throughout the day. This disorder can occur for numerous reasons, from dehydration to pregnancy; if it lasts more than a couple of weeks or if you see no signs of improvement, you should see a doctor. However, if it comes to occasional cramps, there are some simple home remedies that can help you.
Steps
Method 1 of 3: Finding Relief
Step 1. Massage the feet, including the toes
To relieve cramps, you can massage the muscles of the lower extremities; during the procedure pay particular attention to the arches and the muscles between the individual toes that run all the way down the toes.
- If you feel a knot in one of the muscles in your feet or fingers, use your thumb to apply pressure to the specific area for 3-5 seconds and then release.
- Repeat the massage 2-3 times or until the cramp disappears.
- You can also use a massage roller and slide it over your feet; you can choose a simple wooden roller or a bottle of water. Put the bottle in the freezer beforehand and then slide it over the area to be treated, thus also applying cold therapy.
Step 2. Stretch and move your fingers
You can do some simple stretches followed by some swaying of your fingers to get rid of the cramps and relax the muscles that triggered the pain at the same time.
- To do some stretching, sit on the floor or bed with your legs extended forward.
- Flex your fingers forward and hold the position for a few seconds, then pull them back and leave them like that for a few more seconds.
- Then, distance your fingers as much as possible between them and stretch them; try to widen them to the point that they don't touch.
- Next, repeat the procedure by bending them back and forth, spread them out once more and sway them; continue in this way until the cramps disappear.
- Sometimes, it is also helpful to stretch the calf muscles to relieve some stiffness in the foot and toes. Simply stand in front of a wall with your feet facing each other - the one in pain should be behind. Lunge by bending forward: you should feel a stretch in the calf of the hind limb; hold the position for 30 seconds and repeat 4-5 times.
Step 3. Straighten your foot and toes until the cramp disappears
If you find it difficult or ineffective to stretch and move your fingers back and forth, you need to try a more effective strategy; you can use your hands to help you extend them and get rid of the contracture in this way.
- To proceed, sit with the affected foot resting on the other knee; grab your fingers and pull them back slightly to feel the stretch.
- Hold the tension for 3-5 seconds and then release it; repeat until the cramp goes away.
Step 4. Dip your fingers in warm water
This is another useful method for your purpose, as the heat relaxes the muscles in the lower extremities and helps improve blood flow. if you wish, you can also add Epsom salts to increase the feeling of relaxation.
- To proceed with this method, take a warm bath or foot bath.
- If you opt for the bathtub, you can add 100 or 200 g of Epsom salts; if you prefer a foot bath, pour a couple of spoonfuls.
- Soak your feet in the water for about 15-20 minutes to relax them and relieve cramps.
Step 5. Take a walk
Keeping yourself active can help prevent leg cramps from forming, as well as relieve them when they develop. When you experience a cramp in a toe, try walking quickly and you will see that the discomfort disappears. Try to incorporate a few short walks into your daily routine to avoid or treat cramps.
Method 2 of 3: Prevent Cramps
Step 1. Stay hydrated
Dehydration is another factor responsible for cramps, so make sure you always drink plenty of water; To ensure proper hydration, you should drink at least 6-8 250ml glasses every day, but if you are a physically active person, you should consume even more.
Step 2. Take multivitamin supplements
You may also suffer from cramps due to a mineral deficiency. An effective way to ensure an adequate intake of these precious elements is to take supplements every day that make up 100% of the daily requirement of minerals and vitamins.
- Make sure the product you choose contains sodium, magnesium, calcium and potassium, as a deficiency in any of these four minerals can lead to leg cramps.
- Follow the directions on the package regarding dosage and ask your doctor if you want better advice on the most suitable product for your specific situation.
- To prevent cramps, you also need to eat a balanced diet that includes fruits, vegetables, whole grains and lean proteins.
Step 3. Wear comfortable footwear
Keeping uncomfortable shoes on your feet can cause cramps in some people. Try to choose models with low heels and wide toes; avoid those that are tight in the toe area, as they prevent or restrict their movement, and instead opt for those shoes that allow you to sway the ends.
Step 4. Stretch your toes and feet as often as possible
This is another way to try to prevent cramps; make sure you stretch your feet, toes, calves and legs before doing any physical activity and before going to sleep.
Step 5. Try using the retractors
If you tend to suffer from sleep cramps, you can wear this type of brace at night; it is an orthosis that allows you to keep the fingers separated from each other, helping to stretch the small muscles that surround them at the same time.
You can find them in pharmacies, orthopedics shops and even in the cosmetic departments of supermarkets; they keep the toes apart during the pedicure, but also help prevent cramps
Step 6. Do some stretching exercises
They can strengthen the feet, tendons and muscles that act directly on the fingers; among these consider the lifting of the heels. Stand upright with your hands resting firmly against a wall or chair; then lift your heels and hold the position for 5 seconds, then return to the starting position. Repeat 8-10 times.
You can also do finger curls with a towel. Put one on the floor, place it on top of your foot and try to roll it up using your fingers; at this point, use the entire lower end to straighten it again. Repeat the exercise 3-4 times a week
Step 7. Keep your feet warm
Cold can also trigger cramps. So wear socks or slippers when you walk around the house and put on warm socks with appropriate shoes when you go outdoors.
If socks aren't enough, you can use an electric warmer
Method 3 of 3: Get Medical Help
Step 1. See your doctor if you have chronic cramps or they don't subside
This disorder could be a symptom of some underlying disease you suffer from; therefore, if you find that it persists for more than two weeks or you don't notice any improvement with stretching exercises or other remedies, you should see your doctor as soon as possible. The main diseases that can cause foot cramps are:
- Disorders of the thyroid gland;
- Damage to the nerves;
- Parkinson's disease;
- Multiple sclerosis;
- Vitamin D deficiency;
- Diabetes;
- Peripheral neuropathy.
Step 2. Take the pregnancy test
Cramps in the feet, legs and toes are typical ailments of pregnancy; if you have noticed an increase in these symptoms, you should get tested to see if you are pregnant. If so, talk to your gynecologist to find out how to manage the disorder.
Step 3. Ask for more information about medications
Some medicines are responsible for foot cramps, so see your doctor if you are concerned that the ones you are taking may be the cause of your problem. your doctor will be able to find alternative active ingredients or advise you to take them in different dosages to minimize this side symptom.
