Nothing stops a good workout in its tracks like a cramp in the ball of your foot. Like other types of muscle cramps and spasms, foot cramps may stem from minor issues relating to nutrition and workout methods. But if you address suspected causes of repeated foot cramps and they persist, see a doctor to rule out a more serious problem.
Improper Footwear
Make sure your feet get the blood flow they need to prevent muscle spasms. Tight shoes and socks may cut off the flow of oxygen. Toss socks with extra-constricting elastic which bites into your calves, and make sure your shoes give the balls of your feet "breathing room."
Position
Physical exertion which includes kneeling for a long period of time may lead to cramps in the balls of your feet and in your toes, according to the Medical News Today website. Heavy-duty gardening, yoga, rowing or working out with certain weights all require long bouts of kneeling, which constricts blood vessels and cuts off the flow of oxygen to your feet. Avoid these types of foot cramps by rising out of a kneeling position as often as possible, breaking up your workout with jogging or walking, or at least shifting your position slightly.
Dehydration
Make sure to drink enough fluids before and during a workout, because dehydration may be causing your foot cramps. Hot and humid weather raises the danger of dehydration, as does coupling these conditions with strenuous exercise. Avoid working out during the hottest parts of the day, or exercise in an air-conditioned room. Most importantly, eat foods with a high water content and drink plenty of water throughout the day.
Poor Nutrition
Certain nutrient deficiencies may lead to foot cramps, notes MedlinePlus. These include vitamin D, calcium and potassium deficiencies. Milk and milk products contain calcium and vitamin D, while bananas, potatoes, orange juice and fish contain potassium. See a doctor to confirm a vitamin deficiency before over-loading on certain foods or vitamin supplements.
Tight Muscles
As with other parts of your body, the balls of your feet may cramp up if not properly conditioned before a workout. If you haven't exercised vigorously for a while, gradually build up the intensity and duration of your workouts to reduce the chance of muscle cramps and injury. Also flex and relax your feet to stretch them before you exercise. Rising up on your toes, then lowering your heels to the floor, warms up and lengthens foot and leg muscles. Do the stretches one foot at a time, and do 10 repetitions per set.
Underlying Conditions
According to MedlinePlus, additional causes of foot cramps may include nerve damage, brain disorders and kidney problems. If the spasms strike mostly during exercise, however, dehydration or difficulties relating to footwear or position are more likely causes.
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