Sunday, 19 October 2014

How to Get Rid of Foot Cramps

The muscular pain in foot cramp has now become a common problem. It is associated with unbearable pain occurring any time in the middle of exercises or even at midnight while asleep. The pain may last for a minute or up to 15 minutes. 
Wikimedia Commons by james gillray

It occurs due to several reasons like muscle fatigue, obesity, overuse of muscles, over exercising, deficiency of vitamin D, loss of electrolytes in body due to excessive sweating, thyroid problem, diabetes, formation of lactic acid in body, flat feet, interruption in blood flow, hormone imbalance, malnutrition, injury, non-stretching or immobility of foot muscle, high heels or wrong footwear etc. 

The following precautions should be taken to cope with foot cramps.

1. Avoid wearing high heels regularly as it causes the complete weight of the body to rest on fingers which chokes the blood flow to foot muscles. Remove theshoes when cramps occur.

2. Avoid the water loss in the body and get properly rehydrated, because dehydration causes cramps in toes especially during exercises. 

3. Avoid mineral deficiency in the body. The sudden pain in the toes is often due to the deficiency of calcium and, potassium and magnesium. Take about 1000 milligram of calcium and 4.8 gram potassium daily. The required intake of magnesium for men and women is 400 and 310 milligram per day. 

4. No special equipment is required for the flexibility and the movement of the toes. When the pain begins, just stand erect on a towel or a marble by putting the entire weight on the front of sore foot, by lifting the other foot.

5. To increase the blood flow to the toes, it is better to massage them with fingers by slightly pulling the toes or put them in warm water or wrap a slightly microwaved wet cloth or towel before going to sleep at night. It will relax the foot muscles and reduce the chances of foot cramps.

6. The regular stretching of foot muscles by exercises reduces the risk of foot cramps. In case of cramps, try to walk and stretch the foot slightly to increase the blood flow. 

7. Sit down and put the weight on the front of the painful foot, then raise the toes off the ground without raising the heel and move the toes in circular motion towards the floor and opposite to it. 

8. Always warm up before the exercise and cool down after doing with it. 

9. Take enough rest and stretch the foot muscles before getting out of bed. 

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