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It can happen anywhere. Maybe you’re casually walking down the street, or heading out for your morning run, when it suddenly strikes: a foot cramp.
People who don’t get foot cramps can never really understand that awful feeling of dread you get the moment your foot muscles begin to tighten.
Foot cramps are just the absolute worst, but learning a little more about them can actually help prevent the pain from taking over your life.
Prevention.com spoke with Zoe Fackelman, a physical therapist in Canandaigua, NY, and Pamela Cole, a physical therapist in Hopkins, MN, to find out why foot cramps occur—and how to stop them in their tracks.
What causes foot cramps?
While exercise absolutely can cause the muscles in the foot to cramp up, foot cramps themselves are typically the result of nutritional deficiencies. "Yes, a period of a lot of exercise, like running, can cause the muscles in the foot to cramp up, but foot cramps are more likely due to nutritional deficiencies—particularly an imbalance of water and electrolytes in your body," Cole told Prevention.com.
How to stop a foot cramp
When the pain starts coming up, pull your toes toward you, Cole advises. "This stretches the muscles that are cramping and helps them relax," she said. Fackelman also suggests putting pressure directly on the spot that feels the most painful. After the cramp finally subsides, try drinking a glass of water with a few pinches of salt to balance your electrolyte levels.
How to prevent foot cramps
While both Cole and Fackelman emphasize the importance of drinking enough water throughout the day, it’s also wise to load up on foods rich in magnesium—bananas, avocados, leafy greens, nuts, seeds, oily fish, etc. Also make sure to stretch and massage your feet and calves regularly, especially if you’re active.
