How To Stop A Foot Cramp—Fast

You might be sitting at your desk, walking down the street, or—most likely—sound asleep when a foot cramp strikes. Whenever, wherever, there's only one reaction: Make it stop, now! Zoe Fackelman, a physical therapist in Canandaigua, NY, and Pamela Cole, a physical therapist in Hopkins, MN, will help you understand why foot cramps happen, what to do if you get one, and the best ways to prevent them from happening in the first place. (Want to pick up some healthier habits? Sign up to get healthy living tips delivered straight to your inbox!)

What causes a foot cramp?

 Contrary to popular belief, exercise isn't usually the culprit, says Cole. "Yes, a period of a lot of exercise, like running, can cause the muscles in the foot to cramp up, but foot cramps are more likely due to nutritional deficiencies—particularly an imbalance of water and electrolytes in your body," she says. Foot cramps happen when the muscles of the foot contract on their own—an internal misfire that happens when there's an imbalance in the ratio of water to electrolytes (namely potassium, sodium, magnesium, and calcium), says Cole. What's more, insufficient movement in the lower extremities—for example, not stretching your toes, calves, and thigh muscles before and after exercise and before bedtime—can also make you susceptible to cramping, says Fackelman.

How to stop a foot cramp—fast.

Pull your toes toward you, either using your foot and leg muscles or your hands. "This stretches the muscles that are cramping and helps them relax," says Cole. You can also put pressure directly on the cramping muscle, says Fackelman, by standing on your foot or giving yourself a foot massage. If the cramp persists, place a warm compress on your foot. Both pressure and warmth help boost circulation to the area, providing a fresh supply of oxygenated blood that can help restore nutritional balance and end the nerve misfire.

Immediately after the cramp subsides, put two pinches of salt into 12 ounces of water and drink it, says Cole. This helps balance your water-electrolyte levels. You can also eat half of a banana, which provides muscle-cramp-relieving potassium and magnesium. If the cramp persists or returns, try another dose of salt water and banana. 

Prevent foot cramps before they start.

 If it seems like you're getting more foot cramps than you used to (they tend to happen more frequently as we age, unfortunately), you may need to make some changes:

1. Drink plenty of water. Fackelman recommends downing up to one-half of your body weight in ounces of purified water throughout the day. If you weigh 150, that's 75 ounces of water—about 9 cups. Staying hydrated is key to keeping your muscles working optimally.

2. Get more magnesium. In addition to bananas, load up on dark leafy green veggies, nuts, seeds, fish, beans, whole grains, avocados, and dark chocolate.

3. Rub your feet regularly. Start a self-care ritual that involves massaging your feet and calves in the morning and at night. It's also a good idea to stretch your feet and legs to keep the muscles strong and supple.

4. Wear comfortable kicks. It's no surprise that too-tight shoes or too-high heels can cause foot cramps, mostly because ill-fitting shoes cause muscle stiffness, which can lead to cramping.

Sources: prevention.com
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