Imagine you’re swimming in a pool, trying to stay cool while exercising and enjoying the warm weather, when it happens. Your foot seizes up painfully, making it hard to even keep swimming. Many people have had to scramble to the side of a pool to deal with powerful foot cramps. Fortunately, you can do a few things to release the aching muscles and prevent the problem from happening again.
Foot cramps are involuntary and powerful muscle contractions that can last for several minutes, or longer, at a time. They cause a sharp, shooting, intense pain that can immobilize you for as long as the cramp persists. In your feet, these typically affect the arch and toes the most. Occasional cramps are not dangerous, but they are uncomfortable.
When foot spasms hit, gently stretch and massage the affected area right away to help it relax. Flex your foot and pull your toes backward toward your shins with one hand. Carefully use the other hand to rub out your arch. Getting out of the water and applying heat may help your foot relax as well. Place a warm towel or heating pad on your tight and cramping muscles encourages them to release. It also improves blood flow to the painful area.
The muscle pain often results from being dehydrated or developing a vitamin or electrolyte imbalance. When you muscles start cramping, drink plenty of water and consume foods high in potassium and magnesium. Bananas, potato products, spinach, broccoli, and kale are great sources of these minerals. You may need more calcium, too. Dairy products and leafy green vegetables are all healthy, natural sources for this.
Stretching regularly, staying hydrated, and keeping your electrolytes balanced are important for preventing foot spasms, too. If you’re prone to the problem, make sure you drink multiple cups of water every day and eat the right vegetables during meals. Take several minutes throughout your day, and particularly before any kind of exercise, to stretch your feet and legs as well.
Normally foot cramps are not a problem, but frequent episodes may be a sign of decreased circulation. If you’re concerned about your cramping limbs, contact Country Foot Care and see how we can help. You can arrange for an appointment by calling our offices in Mineola and Williston Park or you can request an appointment by clicking on the MAKE AN APPOINTMENT button at the top of this page.
