Leg and Foot cramps rarely interfere with our routine activities and shouldn’t be very worrisome. Yet, that specific span where one experiences foot cramps is particularly agonizing.

The frequency of muscle cramps in the foot or leg is more amongst sports persons and aging individuals. Feet being the organ of maximum weight bearing, foot cramps are more common than any other muscle spasms in the body.

What are leg and foot cramps? Causes of Foot Cramps
Foot cramps are jerky non-voluntary spasms in a muscle or a muscle group extending from few minutes to few days. The aggravated pain is because of the muscle contracting without effective shortening of the muscle. Spasm might leave the muscle sore even after the pain is gone.

Which are the regions of the foot and leg affected?
Inner arch of the foot and toes of the feet, especially the big toe. Other common leg regions affected are thigh and calf muscles.

What are the causes of cramps?

• Sedentary lifestyle leading to obesity and muscle weakness
• Flat feet or hyper flexible joints
• Injury caused by repetitive motion
• Lack of muscle strengthening exercise
• Sudden increase in the intensity of workouts increases the pressure on foot
• Increased breathing during cardio exercises cause lower availability of calcium in blood
• Poor blood circulation and hence lower supply of oxygen in the blood as seen in alcoholics and smokers
• Electrolyte imbalance pertaining to low calcium and potassium levels as well as high magnesium levels are related to spasms. Potassium imbalance disturbs the magnesium and calcium metabolism necessary for normal muscle contraction
• Vitamin D deficiency
• Inadequate hydration causes depletion of body fluids leading to cramps
• Hormonal imbalance can cause muscle cramping
• Foot problems like tendonitis and plantar fasciitis
• Old worn-out footwear
• Diseases like Parkinson’s disease, Huntington’s disease, multiple sclerosis, illnesses of the nervous system, diabetes, tetanus and thyroid problems can also cause cramps.

What are the home remedies and medications for cramping?

• The leg or the foot region with cramp should be moved in a direction opposite to the cramp to relive the undue stretch on the muscle. To relieve the cramp in the toes, they should be turned upwards. If the muscle spasm is in the calf region, “forced dorsiflexion of foot” relieves the muscle contraction and pain within seconds. Here, dorsiflexion means elevating the fore-foot keeping the heel stable.
• Prescribed pain-killers can take care of the pain if severe.  Natural pain relievers may be preferable
• Applying ice packs to the affected region helps in acute cases. However if the cramp persists for more than a day, warm water is recommended to reduce the muscle soreness.
• Affected area should be given adequate rest and an elastic bandage is used for compression that would promote quick healing.
• Massaging the cramped portion with ointment or massage oil helps reduce the muscle fatigue.
• Adequate supplements with professional medical advice is a must to correct the electrolyte and nutritional deficiencies
• The energy therapy EFT can also be instantly applied for quick pain relief on the spot

How can we prevent leg cramps and spasms?

• Reclaim physical fitness to avoid muscle pain
• Proper warm-ups and cool downs before exercising or playing
• Stretching exercises to increase the overall muscle strength
• Use of proper sports gear or exercise equipment reduces the chances of spasms
• Adequate hydration should be maintained with water and other liquids.

Know more about other causes of heel pain

• Plantar Fasciitis Symptoms and Treatment
• Heel Spurs as a Cause of Heel Pain
• Heel Pain Caused by Tendonitis

By Dr. Meenaz M

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