Muscle cramps are painful spasms that can be due to fatigue, overly tight muscles, improperly fitted footwear, overexercise or a mineral imbalance. Cramps often occur in the hamstrings, calf muscles, quadriceps or feet. When you experience a cramp, stop what you are doing and put your weight on your foot to apply pressure. If that doesn't work, try stretching and massaging the painful area.
Mineral Imbalance
Fatigue and dehydration can contribute to an imbalance in the levels of electrolytes in your blood, including sodium, potassium and calcium, leading to muscle cramps. Drinking enough water before, during and after exercise helps to keep you hydrated and keep your minerals in balance. Drink six to eight glasses a day, depending on your age, size and level of activity. If you have been sweating, eating a little salty food will help replace minerals.
Muscular Imbalance
Foot cramps can be a sign of overexercising, which fatigues the small muscles on the bottom of your feet. Besides muscles in the feet, muscles in the calf and shin connect to your feet by means of tendons. Spasms in calf and shin muscles can cause pain and cramping on the bottoms of your feet. Adequately warming up before exercise and regular stretching can help keep those muscles relaxed and flexible. Adequate rest is important to allow your muscles time to recover from exercise. If you are still sore an hour after you exercise, you are likely exercising too much.
Nerve Compression
The tibial nerve travels from the leg under the medial ankle bone, dividing into two nerves that supply nervous function to the muscles and skin of your foot. Nerves can be pinched by tight muscles, by tendons that rub against the nerve as it travels under the medial ankle bone, and by tight shoes. Stretching adequately and proper footwear will help.
Improper Footwear
Your exercise shoes should be less than one year old and should fit properly. Poorly fitting shoes -- too tight, for instance, too short or not roomy enough in the toe box, -- can cause foot pain as well as pain in the knees, hip and back. Besides fitting well, shoes should provide adequate support while you move through each step from heel strike to pushing off from the balls of your feet and toes.
