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There are several possible causes of foot cramps, including overexercising, nutrient deficiencies, and dehydration. Muscle cramps are the involuntary contractions of a muscle. These spasms can occur during daily activities or wake a person in the middle of the night.
Like other muscle cramps, foot cramps can cause mild-to-intense pain until the muscle relaxes and the cramping ends. A gentle massage or stretching exercises can often help the muscle return to a relaxed state. Foot cramps are a common occurrence and rarely a cause of concern. People who have frequent or chronic foot cramps can speak to their doctor about their symptoms.
There are many potential causes of this condition. In this article, we discuss the common causes of foot cramps as well as how to prevent and treat them.
Causes
Most of the causes of foot cramps are harmless and temporary. These muscle cramps are often easy to treat and prevent. The following sections list the most likely causes of foot cramps.
Potassium is an electrolyte that helps control functions that are vital to muscle movement and maintenance. When potassium levels dip too low, a person may experience cramping in the feet and legs. If a person’s potassium levels are frequently low, they may have a potassium deficiency, which doctors call hypokalemia.
In moderate-to-severe cases of hypokalemia, a person may experience:
cramping
fatigue and weakness
abnormal heartbeat
constipation
A doctor can diagnose hypokalemia by testing potassium levels in the blood and urine.
Overexercising
People at all fitness levels, from beginners to top athletes, can experience muscle cramps if they push their muscles too far compared with their usual activity levels.
According to a 2019 article, exercise-related muscle cramps are the condition that most commonly requires medical attention when people participate in sports. If a person exerts themselves too forcefully during their workout or sports practice, overworked muscles can spasm more and cause foot cramps.
When a person becomes dehydrated, their body lacks the necessary amount of water to help the tissues and organs function correctly. Dehydration can lead to muscle cramping throughout the body, including the feet.
Dehydration can occur for several different reasons, including:
diarrhea
vomiting
not drinking enough water
exercise
overheating
Some people may not realize that they are not drinking enough water. If any of the following symptoms occur, a person may be dehydrated and require treatment:
chills
dry mouth
craving sweets
skin drying out
fever
concentrated urine, which will appear darker than usual
chapped lips
headaches
bad breath
lack of urination
Overly tight shoes
When a person’s shoes are too tight, they can reduce blood circulation to the foot. When blood is no longer circulating as it should, the muscles in the foot can cramp. Signs that a person’s footwear is too tight include the following:
the feet starting to feel numb
an inability to wiggle the toes in the shoes
an uncomfortable rubbing against the heels or toes
the shoes leaving indentations in the feet
By replacing their restrictive footwear with well-fitted shoes, people can prevent circulation problems.
Several types of medication can cause muscle cramping as a side effect. These include:
asthma medication
statin drugs
neostigmine (Prostigmin)
medications for Parkinson’s disease
osteoporosis drugs
medicines for Alzheimer’s disease
diuretics
blood pressure medication
However, not everyone will experience muscle cramps after taking these medications.
Some foot cramps are preventable. For example, people can often prevent foot cramps by using the following methods:
exercising within a comfortable limit and wearing suitable sports shoes
eating a diet rich in vital nutrients, including potassium
drinking plenty of fluids to stay hydrated
wearing well-fitted shoes
changing any medication that is causing muscle cramps, under a doctor’s instructions