Severe cramps can be a painful experience, particularly if they happen in the feet. Your feet play an important role in almost all types of exercise, and painful cramping can easily cause you to give up your exercise session. The exact cause of foot cramps is not known, but fatigue, dehydration and lack of proper stretching are commonly cited conditions that lead to cramps.
Features
Foot cramps are the result of involuntary contractions of the muscles of the feet that don't subside. Severe cramps are almost always painful and often last for several minutes or more. Muscle cramps happen most frequently in the lower legs and thigh, but they are also a common occurrence in the foot as well as the hands, arms and abdomen. Any type of exercise can elicit a cramp, but they are more likely to occur if you over-exert yourself or if you participate in endurance events, such as marathons or triathlons.
Causes
The exact cause of muscle cramps, in the foot or anywhere else, is not known, but certain conditions have been suggested as contributing to the likelihood they will occur. Dehydration, muscle fatigue, not stretching before exercising and lack of electrolytes -- minerals that conduct electricity and contribute to muscle function -- are all commonly cited factors. Exercising in hot conditions is also suggested as a cause due to the increased amount of sweat. The more you sweat, the more you lose valuable electrolytes.
Treatment
As soon as you start to experience foot cramps, stop exercising. Remove your shoes, if you are wearing any, and massage your feet while keeping them stretched until the cramp goes away. Drink water or a sports drink enhanced with electrolytes to help with hydration. If the cramp is tense or tight, applying heat may also help relax the muscle. Cramps marked by a tender or painful feeling should be treated by applying an ice pack or other cold treatment.
Prevention
Stretch your feet and legs before exercise to keep the muscles loose and relaxed to help avoid cramps. To stretch the bottom of your feet, start by placing the toes of one foot against a wall so the ball of your foot is on the ground. Keep your foot flat on the ground and bend your knee towards the wall, holding the stretch for 30 seconds. Repeat with your other leg. Drink water before, during and after exercise to stay hydrated. The most common electrolyte deficiencies are potassium and salt in the form of sodium, so consuming a banana, which is high in potassium, and a salty snack before exercise may help prevent cramps. Drinking a sports drink enhanced with electrolytes can also help. Avoid exercising if your foot muscles are sore or if you are fatigued. If taking preventive steps doesn't make your foot cramps go away while exercising, consult a doctor to rule out an underlying medical problem.
