Managing Painful Foot and Leg Cramps

Also known as "Charley Horses," cramps occur when muscles involuntarily stiffen and can't relax. Anyone - men and women alike - can get cramps at any age, but they do tend to be more common in middle-aged and older patients.

Your foot and calf muscles can spasm or cramp at any time of day or night, even when you're asleep.  Although cramps are rarely harmful or related to a more serious condition, they can be very uncomfortable. The good news is that it's relatively simple to prevent cramps, and to stop one after it's begun.

Causes and Prevention

Understanding why cramps occur is the key to prevention. Below, check out our recommendations to keep five common causes at bay:

Cause: Dehydration

Prevention Tips: Make water the first thing you drink in the morning and your beverage of choice during the day. Have one more glass before retiring at night.  Avoid caffeine, sugary beverages, and alcohol.

Cause: Poor nutrition

Prevention Tips: Eat a balanced diet. Choose a varied menu of healthy foods with plenty of colorful fruits and vegetables. Be sure to include leafy greens and bananas. They are chock full of the important trace minerals that help minimize muscle cramps.

Cause:  Inadequate stretching

Prevention Tips:  Always warm up before and after exercise. Stretch daily to remain flexible and keep muscles strong. Try some gentle yoga or tai chi.

Cause: Badly fitting shoes

Prevention Tip: Choose practical shoes with a low, wide heel and plenty of arch support for everyday wear. Save high heels and fashion-forward footwear for special occasions.

Cause: Medication side effects

Prevention Tip: Ask the doctor and pharmacist about possible side effects when starting a new medication. Did your cramps begin at the same time as a new prescription? Let your health care professionals know about the problem.

Stopping a Cramp in Progress

Most cramps are brief but intense. Try these simple steps to minimize the discomfort and shorten the duration of your cramps:

If you're sitting or lying down when a cramp occurs, try moving, changing position, or even walking around the room. This is often sufficient to calm the cramping muscles.

Keep a hot water bottle or heating pad on hand. Use it to increase circulation and relax the affected area by warming the muscles. A warm bath may also help.

An over the counter non-steroidal anti-inflammatory medication such as ibuprofen should ease any lingering discomfort.

Contact Podiatry Group of Annapolis and let us help with all your foot and ankle needs. Dr. James Mckee and Dr. Adam Weaver are experienced and dedicated podiatrists who provide high-quality individualized care. Call us today at 410-224-4448 or visit us online to make an appointment at our conveniently located Annapolis office.