So you’ve come home from a hard day’s work only to suffer from foot cramps. It’s painful and you’re not alone. Fortunately, you’ve stumbled upon this page. In this article, we will tackle how to get rid of foot cramps right at home!
Cold or Hot Compress
Each of the two has their own attributes:
- Cold Compress alleviates the pain. Wrap some ice in a towel or a cold pack (if you have) and massage your toe. Note: do NOT put ice directly on the affected area.
- Hot compress promotes fast relaxation and is preferable after being tired from work. The first option is to soak your foot in a very warm water. Second, you can apply a heating pad or a warm towel to the area.
Massage your foot
A great way to reduce cramps especially if you’re in the middle of suffering is to give your foot a massage. You can do it at night or when you’re in bed.
Massage the cramping area of your feet and determine the type of touch that works best for you – hard or soft.
Use compatible insoles
The shoes you wear has got a great impact on causing toe cramps. For instance, wearing high heels means giving pressure on the ball of your foot while squishing your toes at the same time.
Simply put, the wrong footwear means damage to your feet. Try to invest in the best insole for standing all day. You can also try using the best insole for plantar fasciitis to alleviate heel pain. There are actually great options out there – you just need to find something that’s compatible for you to use.
Stretch your feet
The American Orthopaedic Foot & Ankle Society recommends the following stretching exercises for runners, dancers, and all shoe wearers for that matter.
1. Golf ball roll
Little did you know that golf balls can help you with cramps. Simply put a golf ball on the ground and roll the ball under your foot for about two (2) minutes. This exercise is also ideal for people with arch strain and plantar fasciitis.
2. Toe curl, point, and raise
This one’s also ideal for people with hammertoes. You simply have to do the following positions for ten (10) seconds each – toe curl, toe point, and toe raise. Repeat a couple of times.
3. Picking up marbles
If you don’t have a golf ball, you can utilize marbles as an ideal substitute. But the process is a bit different. Instead of rolling the marble under the foot, you will pick it up.
Place 20 to 30 marbles on the floor and an empty bowl beside them. Pick up the marbles one at a time with your toes and transfer them in the bowl. You’re finished when all the balls are now in the bowl.
4. Towel Curls
This one’s ideal when you’re away from home – say, a hotel room – and you don’t have any marble or golf ball nearby. You only need a towel.
Place a towel on the floor. Use your toes to curl it towards you, as if picking the towel without using your hands. Repeat the exercise five times.
Trying to do acupressure
Acupressure is the process of pressing your fingers in some parts of your body that corresponds to another particular part. In this case, the acupressure points of your feet are the
- Top of the foot between the second toe & big toe (on the cramping foot).
- The base of your calf muscle (on the cramping leg), and
- The spot between your nose and the upper lip
What to do: For about one (1) minute, press firmly on any of these spots and hold. Release after the said minute. Now press firmly on another acupressure spot. You can’t expect to feel the relief immediately but you can repeat the process until you feel better.
Not all people know that beach sand can give a massage-like sensation. That said, walk on the sand at the beach as frequent as you can. Every step leads to a better general foot conditioning plus it strengthens your toes. You just have to watch out for glass though. If any unfortunate thing happened, it’s easy to learn how to get glass out of foot.
Consume more electrolyte
Boost your mineral levels by consuming more
- Magnesium and potassium from broccoli and spinach.
- Calcium-rich cheese, low-fat milk, and yogurt.
- Potassium from bananas.
- Magnesium from almonds.
Know that your body needs a recommended dosage of magnesium, potassium, and calcium. Your body naturally sweats all day, losing these minerals. Taking these minerals will contribute to healing your foot cramps too.
Want a cup of tea? If you have a feeling that anxiety or stress is the cause of your foot muscle cramps, then sipping a cup of tea can most like help you. Chamomile tea, in particular, can provide relaxation to your body.
You can also opt for cramp bark tea that contains a muscle reactant called valerianic acid, popular for its cramp-relieving properties
Water alone can provide great health miracles to your body. One of the causes of cramps is dehydration – which water can greatly counter. Sweating a lot can also cause dehydration. That said, water is actually more important than you actually know.
This may sound so familiar but it’s worth reminding everyone – ALWAYS DRINK eight (8) glasses of water a day. If you’re not used to it, you can start this habit by mixing water with some herbal tea or mix water with some fruits of some sort.
You can also opt for tonic water. This one’s a bit special because it contains quinine – a property known to relax muscles. You can drink one 12-ounce can of tonic water to prevent and to help give relief to foot cramps. Note: we highly advise to consult your healthcare provider first before consuming tonic water regularly.
Cramps are like unwanted visitors. And you wouldn’t want it to ruin your day. That’s why trying to master the ways on how to get rid of foot cramps is an important knowledge you can incorporate if the need arises.