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Foot cramps: Easy ways to get foot pain relief

Lana Bandoim's picture

If you suffer from foot cramps and pain, then you may want to pay attention to these tips to get relief.


Swelling, spasms, pain, numbness, tingling and stiffness are common complaints from people who have problems with their feet. During a foot cramp, you may feel your muscles contract involuntary. Foot cramps and pain affect an estimated 75 percent of all adults at some point in their lives. However, you can find relief with easy and inexpensive remedies that can be done in your home.

Try a foot massage

A foot massager can help you reduce or eliminate foot cramps. Gentle massage alleviates the pain by stretching the cramped muscle, and warm water in the foot bath can help your foot relax. The warmth can also increase circulation in the area and promote healing. As you search for foot massagers, you will want to pay attention to the types of massage they offer such as vibrating, heating, kneading or hydromassage.

Increase your electrolytes

According to researchers, one of the most common causes of foot cramps is an electrolyte imbalance and dehydration. You need to make sure that you are getting enough sodium, calcium, potassium and magnesium in your diet. Although some experts suggest that food and beverages are enough to get these essential electrolytes, others feel that you may benefit from supplements. Whether you decide to focus on diet or use pills, it is important to consult your doctor and find a method that works for you.

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In addition to drinking water to avoid dehydration, you may want to add the following foods to reduce the risk of an electrolyte imbalance. Bananas, kale, squash and potatoes are in high in potassium while nuts, seeds and dark leafy greens are high in magnesium. You can get more calcium from dairy, okra, almonds and tofu.

Change your shoes

In some cases, the wrong shoes can cause foot cramps and pain. It is crucial to find comfortable footwear that is not too tight or restricting. Heels are a common source of pain for women, but men can also experience problems. You want to avoid shoes with pointed toes or a lack of cushioning that can exacerbate your foot problems. Instead, you want to find footwear that is either open-toe or has a wide toe area.

Try simple stretching exercises

If you experience a foot cramp, then getting up and walking may provide instant relief in some cases. However, you may also want to try simple stretching exercises to help your muscles relax. By putting weight on the foot, you may be able to alleviate some of the stiffness, but it is important to make the stretches gentle.

Foot cramps are a common annoyance, but they do not have to destroy the quality of your life. Foot massages, more electrolytes, different shoes and simple stretches can help you fight the cramping and pain. If the pain does not go away on its own, then you may need to consult a doctor.