Leg cramps usually occur suddenly and cause sharp and intense pain. This pain generally lasts for about three minutes. Feet and fingers are the part that often experience cramps and convulsions. The feet hold the entire weight of the body throughout the day, sometimes by walking, standing, or moving very quickly. In addition, the shoes you wear may not fit your foot size. Quickly dealing with cramps can help stop the sudden onset of pain, however, if leg cramps are frequent, you may need to take additional steps.
Step
Part 1 of 3: Relieve Cramps Immediately
Step 1. Stop the activity
If you are exercising or doing any activity that causes spasms/cramps, stop immediately.
Don't continue with activities that put added pressure on your feet, causing you to feel sore and cramped
Step 2. Stretch the cramped muscle
Muscle cramps occur suddenly and unexpectedly, due to repeated contractions that cause spasms. To stop cramps quickly, the muscles that are experiencing them must be stretched.
- By stretching the muscle, you prevent it from remaining in a cramped or contracted position.
- Stretching the cramped muscle is most effective if you can hold it in position for about a minute (or longer), until the cramp begins to subside or the repetitive contractions slow/stop. You may have to repeat the stretch if the cramp returns.
- The arches of the feet and toes are the most common areas for cramping.
- Stretch the arch of your foot by pulling your toes up while sitting, until you feel a stretch in the arch. Hold this position for 30 seconds and release. If the cramp returns, repeat the stretch again.
- You can also try rolling a tennis ball under your feet. When sitting or standing, use this object under the sole of the foot, the arch, and the heel.
Step 3. Place the weight on the leg that is cramping
This is a great way to stretch the muscles, tendons, and ligaments that cause cramping, either in the arch or in the toes.
As soon as you notice that your leg or toes are starting to cramp, change position so that you are resting on the painful leg
Step 4. Walk around
When your pain begins to subside, take a walk.
- Keep walking to prevent the same area from cramping again. After a cramp or spasm occurs, the muscles in that area may continue to suffer before they fully relax.
- This means you may have to stay standing and/or walk for at least three minutes or even longer. Make sure the area experiencing the cramp is relaxed and doesn't hurt.
- Be prepared to keep walking if the pain returns when you release the pressure from the weight.
- Once the pain subsides, continue stretching until your muscles relax. Stretch the arch of the foot and toes. Place a towel on the floor and try to pick it up with your toes.
- Stretch your calf muscles to help relieve cramps. If needed, do this to stretch the muscles, tendons, and ligaments that attach to the heel. Even if the calf muscles aren't cramping, it's useful to relax them after the pain has subsided.
- Place one foot flat on the floor, at a distance of about 1.2-1.3 m from the wall. Lean against the wall and hold with both hands until you feel the stretch in your calf muscles. Keep your feet flat on the floor. Leave it for 30 seconds, then repeat if the cramp strikes again. Perform this stretch with your knees straight, then bent. Thus, both components of the calf muscles will be equally stretched.
Step 5. Foot massage
In addition to stretching your cramped foot or toes, remove your shoes and socks and massage gently.
- Keep your feet and toes stretched as you massage the area.
- Massage your feet and look for hardened muscles that are cramping. Use your thumb to massage this muscle. You may have to press firmly to feel relief. Continue massaging the same area until the muscles begin to relax.
- Start massaging the surrounding areas. After that, return to the main point. Massage in a circular motion or massage.
- Pull your toes up if they are pulled down or the arch of your foot is cramping.
- Pull down to stretch your toe if it cramps so it pulls up. Continue massaging for two to three minutes, or until you feel the cramped muscle has relaxed and is no longer painful.
Step 6. Use heat
If your muscles are cramping, a high temperature can help relieve tension.
- Use a heating pad or disposable hot pack as a source to relieve tension in the muscles.
- Once the cramp has subsided, if you experience any residual pain, use ice to relieve sore, flabby muscles.
Step 7. Use ice
Ice the feet regularly for several days to help heal areas that have cramped from overuse, injury, or improper footwear.
- Do not apply ice directly to the skin. Use a thin towel between the skin and a compress or other source of ice. This is important to avoid damage to the skin.
- Use ice for 15 to 20 minutes. Compress the cramped area several times a day for up to 2-5 days, or until the pain and tenderness has subsided.
- Use ice on the bottom of your feet and heel area as you stand. Put ice in a 350-500 ml water bottle, then place it under the soles of your feet and roll it slowly. Make sure you are stable so you don't fall.
Step 8. Rest your feet
Pain and cramping can be caused by a number of variables, including injury or overuse.
- The foot is composed of various complex structures of bones, ligaments, tendons, and muscles. These can all lead to fatigue or injury, causing pain, spasms, and cramping.
- Leg pain and cramping caused by both injury and overuse usually respond well to rest.
- There is no definite recommended length of time to rest your feet if the cramps are caused by overuse. You just have to pay attention to the level of pain and follow the doctor's instructions. Rest as often as possible.
- These breaks may include staying away from standing or constant walking, avoiding shoes or boots that might trigger cramps, or stopping activities that strain your feet for most of the day.
- If you suffer from certain injuries, follow your doctor's instructions for resting your feet.
Part 2 of 3: Preventing Next Cramps
Step 1. Exercise regularly
Regular exercise helps keep muscles in good shape.
- Gradually increase the intensity of your aerobic exercise to help condition the muscles, tendons, and ligaments of your legs and reduce cramps. Swimming is a great aerobic exercise for treating pain and cramping problems in the legs without straining them and the joints.
- Work on improving your fitness. Involve stretching and flexibility exercises, both before and after you exercise.
- If you already exercise regularly, evaluate the routine to determine if anything is contributing to the cramping.
Step 2. Wear supportive shoes
Choose shoes that fit snugly around the foot, have a solid base and base, and can support the foot properly.
- Footwear is a sheet that runs along the bottom of the shoe. These mats are invisible, so you may not know if the manufacturer used them. If the shoe feels limp and bends easily in the middle, it's likely that the shoe doesn't have a bottom.
- The heel pad is also not visible, but you can detect its presence by pressing the top center of the heel area. If this part is easy to press, it means that the heel pad used is not too strong. The more sturdy and supportive the heel pad is, the harder it will be to press on it.
- Many shoe stores have experts who can evaluate your foot size and find the right shoe for you.
Step 3. Replace worn out soles
Prevent heel pain and plantar fasciitis by discarding shoes with worn soles and heels.
- Worn out insoles and heel mats contribute to an unbalanced stride that causes the shoe to lose some of its ability to support the foot. Discard old shoes and replace them with new ones for good support.
- Be aware that heels may cause recurring toe and toe cramps.
Step 4. Keep the feet and toes flexible
Doing flexibility exercises regularly can help prevent cramps.
- Increase the flexibility and strength of your legs by raising them in a stretched position, as if you were going to tiptoe. Hold for five seconds and repeat ten times. Do it on both legs.
- Try leaning against a wall or other place that can support your weight and tiptoe like a ballet dancer. Hold this position for five seconds and repeat ten times, then do the same for the other leg.
- From a sitting position, tip toe, but this time bend the toes inward. Hold for five seconds, repeat ten times, then do the same on the other leg.
- Roll the golf ball along the base of the foot for two minutes, then do it on the other foot.
- Place a few marbles (up to 20 of them) on the floor then pick them up one by one using your toes. Put it in a bowl or other container. Switch to the other leg and repeat this exercise.
Step 5. Walk barefoot on the sand
Although some conditions suggest otherwise, leg and toe cramps can be helped with this exercise.
Walking barefoot on the sand helps strengthen the fingers and the small intrinsic muscles of the feet and ankles. In addition, the feet will also be gently massaged
Step 6. Stay hydrated
Dehydration is a common cause of leg cramps.
- Drink water before and after exercise, and throughout the day to make sure you're getting enough fluids.
- Try drinking water or an electrolyte drink; One of the most common causes of cramps is an electrolyte imbalance.
- You can also bring a glass of water at night to deal with cramps that may occur during sleep.
Step 7. Eat a balanced diet
Nutrition is an important part of ensuring that your muscles and body function properly, as well as reducing problems such as cramps.
Muscles use potassium, calcium, and magnesium. Eat foods such as bananas, dairy products, fresh vegetables, and nuts
Part 3 of 3: Seeking Medical Attention
Step 1. Immediately take medical steps if necessary
If your pain is severe or your feet swell, see a doctor as soon as possible.
- Also seek medical attention if you are unable to walk or support weight on your feet.
- If any area of broken skin is painful or you experience signs of infection, seek medical attention immediately.
- Signs of this infection include redness, a warm or flabby feeling when a part is touched, or a fever above 37.7°C.
- Immediately seek medical attention if your pain persists when cramps occur and you have diabetes.
Step 2. Pay attention to all possible related symptoms
If there are any changes in any area, or if your legs are very sore and cramping, make an appointment with your doctor to have them checked.
Watch for symptoms such as redness, swelling, burning, numbness, tingling, or tenderness to the touch. See a doctor if any of these symptoms occur
Step 3. Also visit a doctor if the cramping persists
Cramps and pain that continues for more than a week, whether you have rested the problem area and used an ice pack or not, must be checked by a medical professional.
Prolonged cramping in one or both legs may indicate certain conditions or medical factors are causing the problem
Step 4. Consider other possible conditions
Help your doctor evaluate other possible causes for prolonged leg cramps. Here are some medical conditions that can trigger leg cramps and pain:
- Abnormal levels of body electrolytes.
- Dehydration caused by the need to increase water and/or electrolyte intake.
- Thyroid disorders.
- Vitamin D deficiency.
- Kidney disease, including in the early stages as well as those that are more severe and require dialysis.
- Diabetes, both type 1 and type 2.
- Peripheral artery disease.
- Arthritis, both rheumatoid and osteoarthritis.
- Gout, which usually doesn't cause immediate cramping but causes severe and intense pain.
- Pressure from cold or immersion, caused by working in conditions where the feet are constantly exposed to cold or warm temperatures, such as 15 °C, but are constantly wet.
- Nerve damage, either singly or in bundles of nerve fibers.
- Brain disorders such as Parkinson's, multiple sclerosis, Huntington's disease, and muscular dystonia.
- Pregnancy, with cramping and leg pain most common in the third trimester. However, it can still appear at any time in pregnant women.
Step 5. Follow all doctor's advice
Some of the conditions listed above can be easily overcome.
- For example, adjusting your fluid intake and/or the type of drink you drink can be a simple step to solving the problem. Take vitamin D supplements when instructed by your doctor.
- Follow the doctor's instructions to solve the problem. His instructions may require follow-up with additional tests, adjustments to medication, or a referral to see a specialist.
Step 6. Review treatment history
Your doctor may be able to adjust some prescription medications that contribute to cramping.
- Some examples of medications that may contribute to triggering leg and toe cramps include furosemide, donepezil, neostigmine, raloxifene, tolcapone, albuterol, and lovastatin. This list is just an example. If you are taking a different medication that is thought to be associated with cramping, discuss it with your doctor.
- Never adjust self-medication. You can adjust your dose to address a problem or take other prescription medications instead of those that trigger cramps, but make sure you always ask your doctor for help.
