How to Get Rid of Foot Cramping

Foot cramps can develop suddenly, delivering spasms or sharp pains to the muscles of your feet. Cramping of one or more muscles in the feet commonly occurs at night, as you rest after engaging in activity or spending the day on your feet. You can get rid of foot cramps and reduce or prevent their recurrence with simple remedies and lifestyle changes.

Causes and Symptoms of Foot Cramps

• Foot cramps don't necessarily indicate serious illness, but they can occur as a symptom of an illness you've already had diagnosed, such as Parkinson's disease, diabetes, thyroid imbalance or hypoglycemia. Even if the cramps you deal with do not occur in conjunction with another condition, they can still be annoying and painful. If you are on your feet all day or are sedentary -- stand on hard cement surfaces or sit for too long -- you can also suffer from foot cramps. Additionally, you may develop cramping in your feet following overexertion of the foot muscles.

Home Remedies and Self-Care

• When a foot cramp begins, you probably find yourself reaching for your foot to massage the muscles. The inclination to do this is correct and a gentle massage of the cramping muscles is a good way to get rid of the cramp. If you're able to stand on your foot, put the weight of your body on it and bend your knee slightly. Then straighten your leg and flex your toes toward your body for five to 10 seconds. Cold and warm treatments can also help ease pain and cramping. Apply a cold pack for 10 minutes to relieve muscle tension, and use a hot compress or soak in a hot bath for 10 to 15 minutes to soothe tenderness and pain.

Dietary and Medicinal Remedies

• Dehydration and nutrition deficiencies can contribute toward recurring foot cramps. You should drink plenty of water throughout the day and especially before, during and after intense physical activities. Electrolyte replacement drinks can also be a good choice during vigorous exercise to help you avoid foot cramps caused by dehydration. A diet rich in magnesium, calcium and potassium can also help you reduce or get rid of foot cramps. If foot cramps are preventing you from sleeping through the night, you may want to speak with your physician about the possibility of taking muscle relaxers, if necessary.

Additional Remedies for Reduction and Prevention

• Stretching exercises can help you reduce or prevent foot cramps at night or following exercise. While you stretch your feet and legs, avoiding pointing your toes and keep them flexed instead. Sit up straight with your legs extended in front of you. Bend and reach toward your toes, grasp your toes and gently pull them toward you. You can also wrap a towel around your toes and use that to gently pull them toward you. Repeat these foot stretches five to 10 times for each foot before bedtime, as well as before you engage in exercise.