Experiencing a muscle spasm in your foot while you run is painful and often immobilizing. Spasms, which are intense but brief, can be accompanied by cramps, which last longer. Muscles can spasm for a variety of reasons, but if you are an endurance runner, fatigue and dehydration are likely causes. Your footwear will also affect the health of your feet. Shoes that do not offer proper support can lead to muscle strain and spasms.
Fatigue
Muscle activity is powered by nutrient fuel, derived from the food you eat and the oxygen you breathe. Because your feet continuously absorb your body's impact, the muscles, tendons and tissues in your feet need considerable amounts of energy. At the end of a race or if you increase your workout intensity, your body may lack adequate oxygen for energy production. In this case, your body begins anaerobic -- or without oxygen -- respiration, the byproduct of which is lactic acid. Lactic acid buildup leads to fatigue as well as potential muscle spasms and cramps.
Dehydration
Dehydration can occur from excessive sweating and extreme heat. Hot weather combined with prolonged exercise often leads to dehydration and mineral depletion. Your muscles use calcium and potassium to contract and relax your muscles; these minerals, however, are excreted when you sweat. Low mineral levels can result in muscle spasms or cramps as well as fatigue. If you are going for a long run or are exercising in hot weather, carry a water bottle with you to stay properly hydrated. Electrolyte drinks or tablets also help to replenish your minerals and prevent spasms.
Footwear
Wearing shoes that fit well and support your arch properly is extremely important for runners, especially if you run long distances. A shoe that does not fit your foot structure can lead to spasm and pain in the bottom of your foot. See a podiatrist to determine whether you are a neutral, overpronator or oversupinator runner. Shoe manufacturers typically offer three types of running shoes -- neutral, stability and motion control shoes -- to help correct these gait types. Your doctor might also recommend orthotics, which are custom inserts that properly support your foot.
Management
If your foot spasms while you are running, you can try stretching to ease your muscle and tissues. Stretching the plantar fascia -- the long, fibrous tendon that runs from your heel to your toes and creates your arch -- can help relieve symptoms. Remove your shoes and sit on the ground, bending one knee. Reach forward and grasp the toes of your bent foot, pulling them toward your shin. Massage is another useful tool to relieve spasms. Roll your foot on a tennis ball or your water bottle if you are out running. See your doctor if spasms persist.
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