Are Your Feet Cramping? Here’s Why

Foot cramps – those sudden, agonizing muscle contractions – are a common and unwelcome experience. Whether they hit you mid-workout while relaxing or even wake you up at night, understanding why they happen is the first step to prevention. In the following blog, Dr. Daniel Michaels of Reconstructive Foot & Ankle Institute will clear up the issue and cover solutions that can target the problem at its source.

What Causes Foot Cramps?

Foot cramps occur when muscles in your foot or toes involuntarily contract. This can feel like a knotting, tightening, or seizing sensation. Several factors can contribute, including:

  • Dehydration or Nutrient Deficiencies: A major culprit. Lack of fluids disrupts electrolyte balance, which in turn can lead to cramps. Incorrect magnesium, calcium, or Vitamin K levels generally increase cramp risk; all are vital for muscle function, and all their levels are connected by virtue of their function and how they are digested.
  • Overexertion: Pushing your feet too hard, especially during activities like running or prolonged standing, leads to muscle fatigue.
  • Poor Footwear: Shoes that are too tight, loose, or lack arch support strain foot muscles.
  • Poor Circulation: Reduced blood flow, often from conditions like peripheral vascular disease (PVD) or prolonged sitting, deprives muscles of oxygen.
  • Medications: Drugs like diuretics and statins often include muscle cramps as a side effect.
  • Pregnancy: Many pregnant people experience leg and foot cramps.
  • Neuropathy: Many people who must manage diabetes discover that peripheral neuropathy is contributing to their cramps, so determining the underlying cause is crucial.

What to Do During a Cramp:

  1. Stretch & Massage: Gently stretch the cramped muscle. For a calf cramp, straighten your leg and flex your foot upwards (toes towards the shin). Massage the area.
  2. Heat or Cold: A warm bath/shower or heating pad can relax the muscles. Some people actually find relief with cold temperatures!
  3. Hydrate: Drink water, especially if dehydration is suspected. Consider an electrolyte drink.

When to See a Podiatrist

See a podiatrist if cramps are severe, frequent, or persistent. The same goes for when they’re accompanied by numbness, tingling, or weakness. We can help, whether it’s by providing natural remedies or just getting you into the right pair of shoes. When in doubt, just get in touch.

Like Dr. Michaels says:

“If it’s below the knee, think of me!”

Reconstructive Foot & Ankle Institute, LLC offers comprehensive podiatric services. Call us at 301-797-8554 or contact us to schedule an appointment. Located in Hagerstown & Frederick, MD, we’re ready to meet any of your foot health needs.