by Last updated on February 2nd, 2023 at 12:28 pm
Foot cramps are a common problem that can have many different causes. In many cases, though, the causes of foot cramps are unknown. Some common causes include dehydration, mineral deficiencies, standing or walking for long periods, pregnancy, nerve damage or compression, poor blood circulation, muscle fatigue, kidney disease and taking diuretics medications. This article briefly discusses each cause and gives a few tips on preventing foot cramps. Read on to find out more!
Dehydration
Dehydration is one of the most common causes of foot cramps. When dehydrated, your body does not have enough fluids to function correctly. This can lead to muscle cramps and pain, particularly when doing exercise. To prevent dehydration, drink plenty of fluids during the day, especially when it is hot, or exercising.
This is because sweating causes the body to remove sodium which causes electrolyte imbalance. Therefore, consuming electrolyte drinks throughout an activity can help reduce the occurrences of cramping. Also, avoiding caffeinated beverages is a good idea, as they can dehydrate you.
Mineral deficiencies
Mineral deficiencies, such as magnesium and potassium, are another common cause of foot cramps. Magnesium is involved in over 300 biochemical reactions in the body and is necessary for muscle and nerve function. Potassium is also essential for muscle function.
A deficiency in either of these minerals can lead to muscle cramps; as they can cause electrolyte imbalance. Again, consuming electrolyte drinks, especially when exercising, is always a good call.
Ensure you get enough of these minerals in your diet to further prevent mineral deficiencies. Good sources of magnesium include leafy green vegetables, nuts, seeds and whole grains. Good sources of potassium include fruits, vegetables and dairy products. You can also take supplements if needed.
Standing or walking for extended periods
Another common cause of foot cramps is standing or walking for long periods. This can lead to cramps due to tiredness of the muscles in your feet and legs. To prevent this, take breaks often when standing or walking for long periods. Also, try to stretch your leg muscles frequently. Sitting for extended periods, believe it or not, can also cause foot and leg cramps. Extended sitting can compress the nerves in the legs.
This sometimes causes cramping, tingling and numbness when one tries to stand up after sitting for a long time. As often occurs on long drives and flights. So make sure to get up and move about when next you are on a long drive or flight.
Pregnancy
Pregnancy can cause foot cramps for several reasons. Firstly, the baby’s extra weight can place pressure on the nerves and blood vessels in the legs and feet. Leading to cramping. Secondly, pregnancy can cause hormonal changes that can lead to muscle cramps. Thirdly, pregnancy sometimes causes fluid retention, which can also lead to muscle cramps.
To prevent foot cramps during pregnancy, exercise regularly, wear comfortable shoes, take breaks often and stretch your leg muscles frequently. You should also drink plenty of fluids and eat a healthy diet. If you are pregnant and have foot cramps, talk to your doctor about treatment options. They will be able to advise you on supplementation or other treatment options.
Nerve damage
Nerve damage can also cause foot cramps. Diabetes, alcoholism, certain medications and vitamin B12 deficiency are risk factors. Damage nerve can cause symptoms like tingling, shooting, numbing, burning and throbbing foot pain at night. To prevent nerve damage if you have diabetes, check that your Hba1c (blood sugar level) is at the recommended level. It should be checked by your medical practitioner, who may recommend a combination of lifestyle changes, including diet, exercise, and medications if it’s too high.
If alcoholism or vitamin B12 deficiency (alcoholism can cause B12 deficiency) is the cause, advice on how to reduce or stop drinking alcohol may be given as well as advice on vitamin B12 supplementation. Talk to your doctor about further treatment options if you have any concerns, and do not try to self-treat, especially if you are a high-risk patient.
Poor blood circulation
Poor circulation can cause foot cramps. This is because the muscles in your feet and legs need an undisturbed supply of oxygenated blood to function optimally. Poor circulation can be caused by smoking, obesity, high blood pressure, elevated cholesterol levels and diabetes. These conditions can lead to peripheral arterial disease (PAD) due to atherosclerosis. According to the Centers for Disease Control and Prevention (CDC), this is a serious medical condition that increases your risk of a heart attack or stroke.
To prevent poor blood circulation, quit smoking, exercise regularly and maintain a healthy weight. If you suffer from high cholesterol, your medical practitioner may recommend a combination of lifestyle changes, including diet, exercise and medications, to manage the condition.
Muscle fatigue
Muscle fatigue can also cause foot cramps. When your muscles are tired, they are more likely to cramp. Muscle fatigue can be caused by overexertion, dehydration and electrolyte imbalance. To prevent muscle fatigue, make sure you warm up before exercise, drink plenty of fluids and avoid exercising in extreme heat.
If you are dehydrated, drink plenty of fluids and eat foods high in water, such as fruits and vegetables. Again electrolytes can be replaced with an electrolyte drink. Still, you will need to talk to your doctor about treatment options if it is more serious.
Kidney disease
Kidney disease can also cause foot cramps. This is because kidney disease has been shown to cause electrolyte imbalance. According to the NHS, muscle cramps and swollen feet occur at the stage when the Kidney disease becomes chronic.
If you have kidney disease, liaising with your medical consultant about treatment options is very important. They will be able to advise you on what treatment is needed, especially if the condition becomes worse.
Causes of foot cramps due to medications
Foot cramps can be due to side effects from certain medications. These include statins for high cholesterol (Simvastatin, Atorvastatin, Fluvastatin, Rosuvastatin, Lovastatin, etc.), diuretics for high blood pressure (Hydrochlorothiazide, Torsemide, Furosemide, Bumetanide, etc.), and calcium channel blockers for arrhythmia (Amlodipine, Isradipine, Verapamil, Nicardine, Felodipine, etc.).
If you take any of these medications and experience foot cramps again, please speak with your doctor about treatment options.
Foot cramps myths vs facts
Myth: Foot cramps are caused by dehydration.
Fact: While dehydration can contribute to foot cramps, it is not the only cause. Foot cramps can also be caused by fatigue, overuse of muscles, or an underlying medical condition, as previously mentioned.
Myth: You should massage the muscle when you have a foot cramp.
Fact: Massaging the muscle may help relieve tightness and pain, but it will not necessarily prevent the cramp from happening again. Stretching also helps.
Myth: Ice is the best way to treat a foot cramp.
Fact: Ice massage may help. However, some people find that using a heated towel works better to relax the muscle. Experiment to see what works best for you.
Summary
The causes of foot cramps can be caused by a variety of factors, such as dehydration, muscle fatigue, overuse, and underlying medical conditions. To prevent foot cramps, stay hydrated, warm up before exercise and stretch regularly. If you experience foot cramps, talk to your doctor about treatment options. Do not suffer in silence. Remember, your health is your wealth! Good luck with your foot pain!
