Cramps can develop due to a number of issues. But whatever their cause, they can be excruciating. It can take days to recover from cramps in your feet, which can seriously affect your workout schedule. Once your foot develops a cramp, you need to minimize the effect of the cramp quickly to not only ease the pain, but also to minimize any potential long-term damage to the muscle.
Stretch
Your feet play a role in most forms of exercise, so it's important to stretch them thoroughly as part of your regular routine. When a cramp is happening, stretch your foot in the opposite direction from the way your foot is curling and hold the stretch until you feel the muscles relax. It can help to apply a warm, moist towel to relax the cramped muscles. If you notice that your foot is cramping on a regular basis, FootCareCentral.com suggests applying moist heat three times a day to help keep the muscles relaxed.
Modify Your Diet
A lack of potassium or dehydration are potential causes of foot cramps. If you're noticing that your foot is cramping frequently, make sure that you're drinking enough water and add potassium-rich foods, such as bananas, to your diet. And when you're adding water to your diet, make sure you're drinking an adequate amount before working out. Drinking water during a workout isn't sufficient; you need to be hydrated going into a workout to help minimize cramping.
Massage and Support
To help heal any potential muscle damage, and minimize a repeat episode, massage the area affected by the cramp to help release the spasm that caused the cramping. You can also add an elastic bandage around your foot to help minimize any discomfort that the cramp may have caused. The bandage adds support to your foot and helps the muscles stay relaxed. You can also elevate your foot and take an over-the-counter pain reliever, such as ibuprofen, if the cramp is particularly severe.
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