Gold Member Badge


  • You're all caught up!

How to Get Rid of Foot Cramps After Running

author image Megan Smith
I am a fast and efficient writer that would love to write articles for your company. Thank you for your consideration!
How to Get Rid of Foot Cramps After Running
Rub your feet to reduce foot cramps.

It may feel good to take a long run, but muscle cramps in your feet can ruin the rest of your day. Muscle cramps may occur due to dehydration and strenuous muscle exertion. After working your muscles for a long period of time, the muscles in your feet may involuntarily contract, causing a painful spasm. You can reduce foot cramps at home with items you may already have around the house. Talk to your doctor before treating your foot cramps yourself, particularly if you have health conditions or injuries.

Video of the Day

Step 1

Rub your feet to relax your muscles and reduce foot cramps. Rub your muscles upward, toward your heart to increase the blood flow to your foot, which will help your muscles relax. If you get foot cramps while you sleep, rub your feet right before bed.

Step 2

Stretch your feet after running and before bed. Point your toes for five seconds, then flex them. Continue alternating between pointing and flexing your toes for one minute.

Step 3

Drink water or a sports drink with electrolytes immediately after running and remain hydrated before going to bed. Dehydration may cause foot cramps, and staying hydrated may help eliminate them.

Step 4

Place a heating pad or electric blanket over your feet before you go to bed. The heat will relax your muscles, making nocturnal foot cramps less likely.

Step 5

Go to sleep. If you're sleep deprived, running may cause more muscle fatigue than usual. When you wake up the next morning, your feet may feel more relaxed.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media