How To Stop Cramp In Feet [8 PROVEN Ways]
In a previous article we looked at the many reasons why you may be experiencing cramp in your feet and toes.
In this article we will be focussing on how you can actually stop cramp in your feet and toes.
Here we offer eight tried, tested, and researched ways for helping foot and toe cramp.
Read on to learn the eight best ways for how to stop cramp in feet.
How To Stop Foot Cramp
1/ Foot Support
2/ Stretching
3/ Electrolyte Powder
4/ Vitamins & Minerals
5/ Magnesium
6/ Heat
7/ Hydration
8/ Medication Review
1/ Foot Support
Having the correct support for your feet in a hugely overlooked area when it comes to taking care of your feet.
Unfortunately it is all too common to choose the look of a piece of footwear over the actual support it offers.
When stood upright, the majority of your weight is distributed through the heel region, metatarsal region and toes.
This can place an enormous amount of pressure on these areas of the foot.
However, putting too much weight on one foot, leaning forward too much, and even turning your feet outward or inward while standing (they should be pointing forward) could trigger pain and cramp over time.
Putting repeated strain on your feet in this way could cause you to experience Plantar Fasciitis (pain in the arch or heel area).
General advice to relieve such pain includes rest, an ice pack or stretching.
However, as a preventative measure, ensure you have comfortable shoes with a supportive sole to start with
I can appreciate not everyone wants to buy a new pair of shoes every time they start experiencing foot cramp, so insoles are a great option for making existing shoes more supportive.
If you are experiencing pain or cramp in the bottom or heel of your feet, then insoles are great at helping reduce this pain.
There are many, many different insoles available, but I personally have found great results from using reflexology insoles with built in arch support.
These insoles offer arch support to reduce pain, but you will also experience the benefits of a reflexology massage while you wear them.
I have experienced great results myself from using such insoles, with things like arch and heel pain reducing in less than a day!
You can also expect to experience the many benefits of reflexology, including pain reduction, increased energy, and a boost to circulation.
Magnetic reflexology insoles are available on Amazon and you can find the latest deals by clicking this link.
2/ Stretching
Stretching is a great way to quickly relieve foot and toe cramp.
Done daily it can help prevent foot cramps.
Here are eight great stretches for your toes and feet which you can do almost anywhere.
Toe Raise Stretch – Raise yourself so your heel is off the ground, so only your toes and the balls of your feet are touching the floor. Hold for at least 5 seconds, then slowly lower. Repeat up to 10 times.
Toe Point – From stood or sat extend your foot so your toes are pointing in one direction. Hold for 5 seconds and repeat up to 10 times.
Toe Towel Curl – Bend all of your toes as far as they will comfortably go, as if you are trying to tuck them under your foot. Hold for 5 seconds and repeat up to 10 times. Alternatively can try putting a towel on the ground and pick it up using only your toes to grab it.
Marble Pickup – Place several marbles on the floor (try at least 10). One at a time, pick them up using your toes and place them in a bowl.
Sand Walking – If you have access to a beach, walking barefoot on the sand can help massage and strengthen the muscles in your feet and toes.
Towel Stretch – From sitting, stretch your legs in front of you. Point the toes of your affected foot at the ceiling. Take a towel and wrap it around your foot, holding it with both hands. Lift the leg slightly until you feel a good stretch.
Rotation Stretch – From stood or sat, rotate your foot in a clockwise or anti clockwise direction, ensuring you extend the foot and toes out on the downwards rotation, and pull your toes towards you on the upwards rotation.
Wiper Stretch – Start from seated, with your heels on the floor and feet pointing upwards. Move your feet simultaneously from the 10 o’clock position to the 2 o’clock position and back again.
3/ Electrolyte Powder
Electrolytes are essential minerals that our body relies on to function correctly.
A reduction or deficiency in such minerals may cause many symptoms, including foot and toe cramp.
When your body loses water, whether through exercise or another reason, usually electrolytes are also lost.
When the body loses lots of water it is sensible to replace these electrolytes.
It is possible to get these essential nutrients (sodium, potassium, magnesium and calcium) through your diet.
They can be found in foods such as bananas, avocados and sweet potatoes.
However, for a faster and more efficient way to get these electrolytes into your body, you may wish to try an electrolyte powder supplement.
Electrolytes actually conduct electricity when dissolved in water.
They are distributed through your body via bodily fluid and use their electrical energy to facilitate important bodily functions.
For an easy way to get essential electrolytes into your body, which in turn will help you prevent foot and toe cramps, try the G ESSNTL Organic Gatorade Thirst Quencher Powder.
This powder contains Potassium and Sodium to prevent cramp, and contains organic ingredients. Also it contains no artificial colors, flavors, or sweeteners.
Just mix a scoop with some water for a delicious way to quickly deliver the electrolytes your body needs.
4/ Vitamins & Minerals
There are several key nutrients that are linked to foot cramp.
A deficiency in magnesium, potassium, sodium, or calcium can lead to an episode of cramp in the feet or toes.
Eating a balanced diet rich in these nutrients is highly recommended to help prevent cramp in this area of the body.
If for whatever reason your diet is lacking in these nutrients, you may wish to consider multivitamin support for your diet.
Every day I take multivitamins without fail, and I recommend a good whole food multivitamin as part of your daily routine.
Not all vitamin supplements are created equal. But a whole food multivitamin is absorbed more easily by your body compared to other synthetic supplements.
For a great whole food multivitamin try Whole Food Multivitamin Plus by Supplements Studio.
A whole food multivitamin ensures high absorption rate of nutrients, and ensures your body gets all the goodness it needs in a concentrated form.
Potassium
You may have noticed that it is not common to find Potassium in multivitamins, or if you do it will be at very low levels.
This is because Potassium levels in your body can become volatile if you are on certain medications.
High potassium levels have been linked to heart rhythm problems and even cardiac arrest. So over the counter Potassium supplements will typically have less than 100 milligrams (mg).
Interestingly, having too much Potassium has actually been linked with an increased occurrence of muscle cramps during sleep.
A multivitamin works great, but you are much better off getting Potassium from your diet where possible.
If you feel however that you are lacking in the nutrients and minerals we have mentioned, there are supplements available which have sodium, calcium, and magnesium in one capsule.
To search for these supplements on Amazon, click here.
Just ensure you stay in the recommended daily allowance range for Potassium of 3,500–4,700 mg. Also check with your Doctor if you are planning to take such supplements with any existing medication.
5/ Magnesium
Magnesium is recommended to help reduce cramp and has a proven track record for doing this.
This mineral plays an essential role in both nerve transmission and neuromuscular conduction.
Taking magnesium orally or topically is a convenient way to top up your body’s magnesium levels.
Pregnamag is a magnesium supplement that contains magnesium glycinate, which is proven to reduce muscle cramp.
Taken daily it can help replenish your body’s magnesium levels
Magnesium glycintate is easy on the stomach too. For more information on Pregnamag click this link.
6/ Heat
Heat has been shown to help loosen tight muscles.
Applying heat to a cramped or spasmed foot will help dilate blood vessels, promote blood flow, and help cramped and sore muscles to relax.
Improved circulation also helps the body to eliminate the build up of lactic acid waste which may occur after certain forms of exercise.
Heat is also known to be psychologically reassuring, meaning it has the potential to have and analgesic effect on the body.
Heat therapy is generally recognised as being more effective than cold at treating chronic muscle pain, cramp, and sore joints caused by arthritis.
You can try heat wraps, warm water, or another convenient way is to use an electric foot warmer.
An electric foot warmer offers a fast and easy way to reduce cramp and pain in your feet. These devices are also great value for money.
7/ Hydration
Dehydration can lead to a depletion of electrolytes. This in turn can cause muscles to spasm and cramp.
Ensure you keep yourself hydrated throughout the day to help reduce the chance of foot cramps happening.
The National Academy of Sciences recommends 3.7 liters (15 cups) for the average adult male and 2.7 liters (11 cups) for the average adult female.
8/ Medication Review
Some medications have been shown to cause cramps as a side effect.
These include medications for Asthma, Parkinson’s, Osteoporosis, Statins, and certain blood pressure medication.
If you have ruled out other common cramp causes, or if you have recently been put on a new course of medication, it may be that you need to ask your Doctor to review your medication.
This will help to see if there are alternative medications out there which don’t cause cramps.
Conclusion
As you can see, there are many options when it comes to relieving foot and toe cramp.
Perhaps consider the basics first, such as checking you have a good pair of comfortable supportive shoes.
If this doesn’t work then consider whether you body is getting all the nutrients and fluids it needs.
Finally, don’t forget stretching exercises and heat to relieve any cramp episodes.
Thanks for reading this article, and I hope it has helped you find a way to stop foot cramp.
Please check out curemycramp.com for more articles like this.
