relieve foot cramp

Foot cramps may last only a few minutes but can be excruciating. Here are some top tips to relieve foot cramps

We have all experienced foot cramp as some time. You will know how painful that sudden violent muscle contraction feels. It makes you leap out of bed when it strikes in the middle of the night. When you touch your foot, the muscle feels tense and hard. The arch of the foot and the toes are the most common areas where cramping occurs.

If you suffer from frequent severe cramps, it may be a sign that you have a medical condition, so talk to your doctor. If you are on any medications, speak to your doctor as foot cramps can be a side-effect of some drugs.

Here are some ways to quickly relive foot cramps:

10 Ways to Relieve Foot Cramps


1. Stop

If you are exercising or performing some activity that causes the cramp, then stop doing it. Carrying on will only put added strain on your foot.


2. Stretch the Muscle

Stretching is one of the best, short-term treatments for foot cramps. If you get foot cramp when you’re in bed, try to stand up and put some of your weight on the affected foot. This stretches the muscles, tendons, and ligaments that are causing the cramping in your arch or toe area.

Stretching exercises relieves foot cramps and also prevents them.  Stretch your foot muscles every day before getting in and out of bed.


3. Apply Heat

Applying heat can help relax muscles, improve blood flow and reduce pain.

  • Use a heating pad to relieve the tension in the muscle.
  • Soak in a warm bath to help ease the tension.


4. Apply Ice

If you still feel some pain in your foot after the cramp subsides, use ice applications to help relieve your sore and tender muscles. Ice your foot regularly for several days to help the area recover.

  • Don’t apply ice directly to the skin. Place a thin towel between your skin and the cold pack. Apply the ice for 15 to 20 minutes several times each day for 2-5 days, or until the soreness and tenderness eases.
  • Apply ice to the bottom of your foot and heel area while standing. Gently roll a frozen water bottle along the bottom of your foot. Make sure you have support so you don’t fall.


5. Massage

Massage the ball of your foot. Keep your foot and toes in the stretched position as you massage the area.  Massaging helps relax your muscles and relieve your foot cramps.  It increases the circulation of blood, oxygen and nutrient levels to the muscles. It also removes harmful waste products such as lactic acid.


6. Rest your Foot

Foot cramping can be caused by injury or overuse.  Rest your feet as often as possible.


7. Stay hydrated

Dehydration is a common cause of foot and toe cramps.

  • Drink water throughout the day to be sure you are getting enough fluids. Make sure you drink plenty of water before and after you exercise, and during hot weather. Keep a glass of water beside you in case cramps occur during the night.
  • Drink electrolyte-enhanced sports drink especially after exercise or exertion. Electrolyte imbalance is a common cause of cramping.
  • Limit or avoid alcohol


8. Eat a Balanced Diet

Eat foods that contain natural sources of calcium, potassium and magnesium. These minerals and electrolytes help your nerves and muscles to function properly. Cramp caused by poor diet can be rectified in a few days.

Recommended foodstuffs include – bananas, milk, yogurt, cheese, and fresh vegetables, beans, and nuts.



9. Wear the Right Shoes

  • Wearing shoes with worn soles and heels cause you to walk with an uneven step and deprives your heel of support. Replace your old shoes with new ones that will give you proper support.
  • High-heels shoes can cause repeated foot and toe cramps. Avoid wearing them Also avoid wearing shoes with a narrow toe box. Keep these types of shoes for special occasions.
  • Wear proper footwear or orthotics such as inserts or padding. This reduces stress on your feet
  • Make sure you wear the appropriate footwear when exercising or doing sporting activities.


10. Toe Stretchers

Wearing toe stretchersfor an hour every day helps reduce the frequency of foot cramps.  They work by stretching the muscles and ligaments around your toes. They also improve the alignment of the bones in your foot.

Many people get painful foot cramps from time to time. The next time your foot seizes up and you feel that unbearable pain, try some of the tips above. You will find that they quickly relieve foot cramps and put you back on both feet again!


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