Muscle spasms in the feet, or foot cramps, occur due to a sudden contraction, or tightening of the muscles after a long time spent sitting, or after an intense workout, such as running for a long time. This uncomfortable feeling usually is short-lasting, but sometimes it happens to last longer. Moreover, these cramps can even bend the affected foot, causing pain.

foot cramps

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Common Causes Of Foot Cramps

Sometimes a wrong movement of the foot can cause cramping. While we move, our muscles tighten, which, in rare cases, can lead to the appearance of cramps. They usually appear when we’re in a resting pose. Cramping is not preceded by any “warning” that it’s about to happen, hence we can never expect it, nor anticipate it.

There’s no age limit for foot cramps. They can happen to everyone, from children, to adults, to elderly. Foot cramps are a frequent experience of athletes, due to intense exercises or injuries. Pregnant women have them too, especially in the third month of pregnancy.

Some people have foot cramps very often. In situations like these, they can be a result of poor blood circulation, magnesium deficiency, dehydration, malnutrition or problems with the nerves. If the cramp symptoms are frequent, accompanied with an unpleasant feeling and pain, it is necessary to consult a doctor to determine their exact cause. What’s important for you to know is that some diseases manifest with cramps in the legs and feet. For example, frequent occurrence of cramps can be a warning sign of Parkinson’s disease.

Tips For Relieving Foot Cramps

If the problems with cramps in the feet are not that serious, you can use some of the following methods to relieve cramps.

– If only one of your feet starts cramping, shift all body weight to the affected foot for a few minutes. Lift the other leg in the air.

– If you wear tight and closed shoes, take them off for a few minutes, to refresh and move the feet and toes for a bit.

– Lift the cramping foot, bend the toes and then put the heel on the floor. Gently move your toes. Repeat until the pain and cramps stop.

– Move your toes upwards. If the pain does not stop, grab them with your hands and pull towards your torso.

– In order to avoid pain and repetitive cramping, start walking the moment the cramps begin.

– If the cramping continues for several minutes, apply a warm cotton cloth on the affected foot.

– When it comes to cramps, you can also use acupressure. Press the place between the big and index toe with your fingers. Make it last for about 30 to 40 seconds.

Natural Methods For Eliminating Foot Cramps

If the tips we mention above do not help you with the cramps, try with some of the following natural methods.

1. Massage

If you have had a hard day at work, intense training, or you just feel fatigue in the feet, a good massage is ideal to prevent and eliminate the cramps. Rub the affected foot to relax the muscles and alleviate the pain.

2. Stretching Exercises

Stretching is one of the best ways to prevent muscle cramps. Gentle stretching and muscle massage can completely eliminate the cramps.

3. Ginkgo Biloba

Ginkgo tea can help in the rapid alleviation of cramps in the feet. Pour 3 tablespoons of ginkgo biloba leaves in one cup of boiling water and cook it for about 10 minutes. Then let it rest for about 5 minutes. Afterwards, drink the tea.

4. Essential Oils

Heat helps relieve muscle spasms and is effective in relieving the unpleasant sensation caused by them. Rub a few drops of warm essential oil, such as eucalyptus, tea tree, rosemary, pine, or thyme, on the affected foot, to utilize their thermal effect. After applying your preferred essential oil, wrap the feet in a towel or cloth, to achieve better results.

5. Arnica Tea

Arnica is an herb with powerful healing properties. It improves blood circulation, reduces inflammation and pain in the muscles, such as cramps. Brew some arnica tea, drench a cotton cloth in it and wrap the affected foot. Hold the compression for about 5 minutes. Another option is to add a few drops of arnica essential oil into a basin filled with warm water and immerse your feet for about 10 minutes.