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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,752 times.
Leg cramps often come on suddenly and cause severe pain that lasts about three minutes. Tables and toes are very prone to cramps and spasms. Feet bear the weight of the entire body throughout the day, from walking to moving quickly. At the same time, in many cases, the shoes used do not completely fit. While prompt treatment can provide immediate relief, if you experience frequent leg cramps, you may need more.
Steps
Release Immediately
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Stop working. If you’re exercising or doing an activity that leads to muscle spasms or cramps, stop any of these activities, whatever it is. [1] X Research Source
- Avoid continuing to engage in activities that, in your opinion, increase pressure on your feet, leading to pain and cramping. [2] X Trusted Source Mayo Clinic Go to Source
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Stretch the cramp muscle. Cramps come suddenly and unpredictably with repeated episodes of contractions that lead to muscle spasms. To quickly get rid of table or toe cramps, stretch the muscle that is cramping. [3] X Trusted Source Mayo Clinic Go to Source
- That way, you pull the muscle out of a contracted position. [4] X Research Sources
- Stretching works best when maintained for about a minute or so, until cramps begin to subside or intermittent contractions begin to slow/stop. You will probably have to repeat this movement when the cramps return. [5] X Trusted Source Mayo Clinic Go to Source
- The soles of the feet and toes are the most prone to leg cramps. [6] X Trusted Source Mayo Clinic Go to Source
- Stretch the soles of your feet by sitting, grabbing them with your hands and pulling your toes up until you feel a stretch in the soles of your feet. Hold this position for 30 seconds and then release. If the cramps appear to return, repeat the movement. [7] X Trusted Source Mayo Clinic Go to Source
- You can also try rolling a tennis ball under your feet. When standing or sitting, you can roll the ball under your toes, soles, and heels.
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Put weight on the cramped foot. This is a good way to stretch muscles, tendons, and ligaments that lead to cramps in the toes and feet. [8] X Trusted Source Mayo Clinic Go to Source
- As soon as you notice a leg or foot cramp, change your position so that your weight is on the affected leg. [9] X Trusted Source Mayo Clinic Go to Source
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Go. When the pain begins to subside, walk again. [10] X Trusted Source Mayo Clinic Go to Source
- Keep walking to avoid the cramps coming back. Once a cramp or spasm occurs, this phenomenon will continue until the muscle in the affected area is completely relaxed. [11] X Research Source
- This means that you will probably need to keep standing and/or walking for at least three minutes or longer, until you feel completely relaxed and pain-free. [12] X Research Source
- When you stop putting your weight on the affected leg, be ready to walk if the pain recurs. [13] X Research Source
- Once the pain has subsided, continue to stretch until the muscle feels completely relaxed. Stretch the soles of your feet and toes by placing the towel on the ground and pinching your toes to pick it up. [14] X Trusted Source Mayo Clinic Go to Source
- At the same time, stretch the calves so that the muscles, tendons, and ligaments attached to the heel get the necessary relaxation. Even if the calf doesn’t cramp, once the first pain is under control, a calf stretch will help. [15] X Trusted Source Mayo Clinic Go to Source
- Place one foot level with the floor, about 1-1.5 m from the wall. On your hands, keep your feet flat on the floor and against the wall until you feel a stretch in your calf muscles. Hold the position for 30 seconds and repeat if you feel the cramps return in the table or toes. [16] X Trusted Source Mayo Clinic Going to the source Straightening and flexing the knee while straining are both beneficial. They help stretch both components of the calf muscles.
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Massage the feet. Besides stretching the table or toe when cramp, remove shoes and socks and gently massage. [17] X Research Source
- Stretch the table and toes while massaging. [18] X Research Sources
- Massage your feet and identify muscles that are tight due to cramps. Use your thumb to massage the affected area. You may need to use a lot of force to soften the muscle. Continue massaging until the muscles begin to relax. [19] X Research Source
- Carry out massaging the surrounding area and often return to the main pain area when massaging. Follow in circular or stretching motions when massaging. [20] X Research Source
- Pull your toes upward when massaging if they start to bend or the soles of your feet are cramping. [21] X Research Source
- Use downward force to stretch your toes if they are stiff in an upward position. Continue massaging for two to three minutes or until you feel the cramping muscle has relaxed and no longer feel pain. [22] X Research Source
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Use heat. If the muscle is cramping, a hot compress will help. [23] X Research Sources
- Use a heating pad or hot pack as a heat source to relieve muscle tension.
- Once the cramps subside, if the pain persists, applying ice can help relieve pain and tenderness. [24] X Research Source
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Apply ice. Apply ice regularly for a few days to allow your feet to recover from overuse, injury, or ill-fitting shoes. [25] X Trusted Source Mayo Clinic Go to Source
- Avoid applying ice directly to the skin. Use a thin towel to separate the skin and the ice pack or cold source to avoid injuring the skin. [26] X Research Sources
- Apply ice for 15 to 20 minutes several times daily for two to five days or until pain and sensitivity subside. [27] X Research Source
- Apply ice to your feet and heels while standing by gently rolling a 350 to 500 ml ice bottle under your feet. Find a place to rest so you don’t fall. [28] X Research Sources
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Relax your feet. Leg pain and cramps can have several causes, including injury and overwork. [29] X Trusted Source Mayo Clinic Go to Source
- The foot is a complex structure of bones, tendons, ligaments, and muscles. Any part can be overworked or damaged, leading to leg pain, muscle spasms and cramps. [30] X Trusted Source Mayo Clinic Go to Source
- Rest is often effective in this case. [31] X Trusted Source Mayo Clinic Go to Source
- There is no set time for this break. You need to base yourself on your condition and follow any instructions given by your doctor. Take every opportunity to rest your feet when possible. [32] X Trusted Source Mayo Clinic Go to Source
- That could include a few days without constant standing or walking, no shoes or boots that cause cramps, and not having any other activities that use the feet for most of the day. [33] X Trusted Source Mayo Clinic Go to Source
- If the injury is special, rest the foot as directed by your doctor. [34] X Trusted Source Mayo Clinic Go to Source
Cramp Prevention
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Exercise regularly. Exercise habits help keep muscles strong. [35] X Research Source
- Gradually increase the intensity of aerobic exercise to strengthen the muscles, tendons and ligaments in the foot and reduce the risk of cramps. Swimming is a good aerobic exercise for treating leg pain and cramps in which the legs and joints are not stressed. [36] X Research Source
- Make an effort to improve your physical health. Perform stretching and flexibility before and after exercise. [37] X Research Source
- If you’ve been exercising regularly, evaluate your exercise routine to determine if any exercises are contributing to your cramps.
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Use supportive shoes. Choose shoes that fit well, have good foot support, have a shoe beam, and a sturdy molded heel wrap. [38] X Research Source
- The underfoot is a support piece located along the sole of the shoe. The bottom of the shoe is not visible so it is difficult to determine if the manufacturer included it in the design. If the shoe is thin and bends easily in the middle, they probably don’t have a bottom. [39] X Research Sources
- Although not visible to the eye, the strength of the heel wrap can be determined by pressing on the middle and upper back of the shoe. If it’s easy to pour in, the heel wrap isn’t really strong. The stronger the heel and the more supportive the foot, the harder it is to push the back of the shoe toward the insole. [40] X Research Source
- Many shoe stores have specialists to help you assess your gait and choose the right shoes.
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Replace worn-out shoes. Prevent heel pain and plantar fasciitis by eliminating worn-out shoes and heels. [41] X Research Source
- Worn soles and heels cause the heel cushion to lose support and contribute to imbalance when walking. Get rid of your old shoes and replace them with new ones that offer good support. [42] X Research Source
- Be aware that wearing high heels may be part of the cause of constant cramps in your feet and toes. [43] X Research Source
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Keep the table and toes supple. Regularly performing flexibility exercises can be effective in preventing foot and toe cramps. [44] X Research Source
- Build strength and flexibility in your toes by tipping one foot into a stretch as if you were standing on top of your toes. Hold for five seconds and repeat ten times. Change legs. [45] X Research Source
- Try clinging to a wall or other object and standing on your toes like a ballet dancer. Hold the pose for five seconds and repeat ten times, then switch legs. [46] X Research Source
- From a sitting position, lift your feet with your toes. In this case, the toe is tucked in. Hold the pose for five seconds, repeat ten times, and switch legs. [47] X Research Sources
- Roll the golf ball under your feet for two minutes, then switch legs. [48]X Research Source
- Place several marbles, about 20, on the floor and use your toes to pick them up and place them in a bowl or other container. Change legs. [49] X Research Source
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Walk barefoot in the sand. While some foot conditions should be avoided, walking barefoot is beneficial for table and toe cramps. [50] X Research Source
- Walking barefoot in the sand strengthens your toes and all the small internal muscles of the table and ankle, while gently massaging your feet. [51] X Research Source
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Drink enough water. Dehydration is a common cause of table and toe cramps. [52] X Research Source
- Drink throughout the day, both before and after exercise to ensure adequate hydration. [53] X Research Sources
- Try drinking water or an electrolyte-fortified sports drink – electrolyte imbalances are a common cause of cramps.
- You should also keep a glass of water by your bed in case of nighttime cramps. [54] X Research Source
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Balancing diet. Nutrients play an important role in ensuring the body and muscles maintain normal function and reduce problems such as cramps. [55] X Research Source
- Muscles use potassium, calcium, and magnesium. Include foods like bananas, dairy products, fresh vegetables, beans and seeds in your diet. [56] X Research Sources
Finding Medical Care
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Get emergency medical care if needed. If you have severe pain or swelling, see your doctor promptly. [57] X Trusted Source Mayo Clinic Go to Source
- Also seek immediate medical attention if you are unable to walk or your feet cannot bear weight. [58] X Trusted Source Mayo Clinic Go to Source
- If there is bleeding or any signs of infection, seek medical attention immediately. [59] X Trusted Source Mayo Clinic Go to Source
- Signs of infection include redness, heat or tenderness to the touch, and a fever of 28 degrees or higher. [60] X Trusted Source Mayo Clinic Go to Source
- Also seek medical care when you have diabetes and have persistent pain or cramps. [61] X Trusted Source Mayo Clinic Go to Source
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Notice any associated symptoms. If you notice any changes in the affected area or if both feet are painful or cramping, schedule a foot exam. [62] X Trusted Source Mayo Clinic Go to Source
- Watch for symptoms such as redness, swelling or burning sensation, numbness, tingling, or pain to touch. See your doctor if you experience any of the above symptoms. [63] X Trusted Source Mayo Clinic Go to Source
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See your doctor if cramps persist. Pain and cramps that persist for more than a week, regardless of whether treated with ice and rest, should be examined by a doctor. [64] X Trusted Source Mayo Clinic Go to Source
- Persistent cramps in one or both feet may be a sign of an underlying medical condition of the foot or another medical cause.
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Consider the possibility of an underlying medical condition. Work with your doctor to evaluate a possible medical cause for the cramping if it persists. Some medical conditions that can lead to foot pain and cramps include: [65] X Research Source
- Abnormal electrolyte levels in the body. [66] X Research Source
- Dehydration due to increased need for water and/or electrolytes. [67] X Research Source
- Thyroid disorder. [68] X Research Sources
- Vitamin D deficiency . [69] X Research Source
- Kidney disease includes early stages as well as more serious conditions that require dialysis. [70] X Research Source
- Diabetes, both type 1 and 2. [71] X Research Source
- Peripheral artery disease. [72] X Research Source
- Arthritis, both rheumatic and osteoarthritis. [73] X Research Sources
- Gout, which is not usually a direct cause of cramps but causes severe and severe pain. [74] X Research Source
- Frostbite or blanching of the feet, which usually occurs when the feet are constantly working in a humid and cold or warmer environment, can reach up to about 17 °C. [75] X Trusted Source Centers for Disease Contrp and Prevention Go to source
- Nerve damage, including nerve cords or bundles. [76] X Research Source
- Brain dysfunction, such as Parkinson’s disease, multiple sclerosis, Huntington’s disease, and dystonia. [77] X Research Source
- Pregnant. Usually appearing in the third trimester, leg pain and cramping can still occur at any point during pregnancy. [78] X Research Source
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Follow all instructions given by your doctor. Some of these medical conditions are easily treatable. [79] X Research Source
- For example, adjusting your water intake and/or any other drinks can be a simple way to solve the problem. Take vitamin D supplements as directed by your doctor. [80] X Research Sources
- Follow your doctor’s instructions. These may include further treatment with recommended additional tests, prescription adjustments, or doctor referrals. [81] X Research Source
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Review your prescription. Your doctor may be able to correct some of the prescription medications that are contributing to the cramps. [82] X Research Source
- Examples of medications that can lead to table and toe cramps include furosemide, donepezil, neostigmine, raloxifene, tpcapone, albuterp, and lovastatin. These are just a few examples. If you feel that other medications you are taking may be causing your cramps, talk to your doctor. [83] X Research Source
- Do not self-regulate prescriptions. With your doctor’s help, the medication that causes cramps can be adjusted to fix the problem or replaced with another medication. [84] X Research Sources
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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 2,752 times.
Leg cramps often come on suddenly and cause severe pain that lasts about three minutes. Tables and toes are very prone to cramps and spasms. Feet bear the weight of the entire body throughout the day, from walking to moving quickly. At the same time, in many cases, the shoes used do not completely fit. While prompt treatment can provide immediate relief, if you experience frequent leg cramps, you may need more.
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