Muscle cramps are a painful, involuntary contraction of muscle tissue. According to the American Academy of Orthopaedic Surgeons, muscle cramps most often occur in muscles that cover two joints. Cramps in the feet are a common experience and can have a variety of causes including overuse and age. Certain deficiencies such as dehydration and illnesses such as heat exhaustion can cause cramps in the feet. Muscle cramps usually go away with time, but there are ways to relieve the pain sooner and prevent the cramping from occurring again.
Step 1
Stand up and gently stretch out the feet, alternating standing on your heels, then your toes. Always stretch the cramping muscle in the direction opposite the cramp. If the cramping is too painful to stand up, the Mayo Clinic suggests using a chair to support yourself while stretching out the affected muscle. If you are able to stand and walk, walk with an exaggerated step, rolling from heel to toe slowly with each step.
Step 2
Massage the cramping muscles gently. Start with the tips of your fingers at one end of the muscle and apply moderate pressure as you move the fingers toward the other end. Stretch your foot as much as possible while massaging, to release tension in the muscle. If possible, have someone else massage the cramping muscle while you focus on stretching it. Apply increased pressure as the cramp releases.
Step 3
Apply heat to the cramping muscle. Fill a shallow basin or the bathtub with hot water and put your feet in it. Gently stretch your feet while allowing the heat to relieve the spasms. Alternatively, you can also use an electric heating pad and wrap the foot. Ironically, heat itself can cause muscle cramps, due to excess heat exposure or dehydration. Maintaining hydration by drinking at least 64 oz. of water a day and avoiding excessive heat exposure can help prevent muscle cramps from occurring.
Step 4
Talk to your doctor about temporary relief from cramps in the feet using muscle relaxers. Muscle relaxers are effective in treating cramping and are generally prescribed if cramping is affecting the individual's sleep or daily activities. In addition, your physician will likely ask questions and run a series of blood tests in order to find out the cause of the muscle cramping. Muscle relaxers can also be helpful for individuals experiencing muscle cramps in their feet due to an illness, such as hardening of the arteries or spinal compression due to bone loss related to aging.
Things You'll Need
- Shallow container or bathtub
- Heating pad
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