Why do I get cramps in the night?
Foot cramps are forced spasms of the muscles that are painful and sometimes very intense. These can occur for few seconds to few minutes but are very unpleasant. Calf muscle cramps, toe cramps or primarily it occurs in arch of foot. Some of the primary causes includes medication, dehydration, fatigue, chemical deficiency etc. It is quite common in night while one is sleeping and could occur during day too. Aged people are likely to get this problem.
How to treat foot cramps at night?
- Gently pull away the foot from the position of the foot cramp and then massage it for 10 minutes till the foot cramp feels better
- Elevate the foot to a high level
- Remove socks if wearing them
- In case the foot cramps is caused due to athletic injury, then one can apply an ice pack to it
- One can take aspirin or ibuprofen
- Apply moist heat on the area of the foot cramp about three times in day in case it happens to be chronic
- Wrap the foot in an elastic bandage, if required
- Stay off your foot for a while to allow the foot cramp to heal
- Flex the toes
- Pull the toes and let go of the cramp
In case one is suffering from chronic foot cramp or if it persists, then one must consult a doctor.
For any type of exercise, warming up is especially important and one must not ignore this. Cooling down period after an exercise is as important as warm up
Do not get dehydrated. If you do lot of physical activities, then drinking ample amount of water is essential
Include milk, leafy greens, dark leafy greens, nuts and seeds in your daily diet as these have high content of potassium, sodium, magnesium and calcium. Deficiency of these minerals causes foot cramps.
What causes night time leg and foot cramps?
• Potassium Deficiency – This is another cause, potassium helps in circulation and it is an important mineral, available in salt that helps in proper functioning of body chemistry. Take dark leafy vegetables to get ample amount of potassium essential for muscles and nervous system.
• Excess of alcohol or tobacco – Both cause dehydration one of the primary causes of this condition. There is toxicity in them as well as it also causes poor circulation.
• Dehydration – Lack of sufficient water in our muscles can cause foot cramps. The electrolyte levels of our body go down due to which cramps occur. This type of cramps can also happen due to excessive exertion which happens during exercise.
• Changes in hormone levels – Foot cramps can occur at the time when the muscles are adjusting to such changes.
• Lack of proper nutrition – A healthy diet is very essential for proper nerve and muscle functioning. Absence of nutrients like calcium, sodium or magnesium could lead to cramps. Salt is going to take care of sodium deficiency, nuts for magnesium and milk for calcium.
• Chemical sensitivity – Some of the prescriptions can change the conditions in the body and can cause foot cramps.
• Environmental toxicity – “Poisonous” substances such as chemicals, contaminated water can cause foot cramps.
• Age – Due to loss of muscle mass primarily because of ageing, the left muscle must work harder to code for lost muscles. If a person is not active or does not do proper exercise, then this problem can occur often.
• Liver Problems – Toxins from the blood are not filtered properly for people suffering from liver related ailments. The toxins build up could lead to cramps often.
• Diabetes – Foot problem is a common issue for diabetes patients. A diabetic suffering from peripheral neuropathy might get damaged nerves in their toes and fingers. Due to damaged nerves, one could get cramps.
• Fatigue or stress in the foot – A foot that is overworked is prone to foot cramps.
• Lack of proper circulation – In case sufficient oxygen is not there to the feet, then one experiences foot cramps.
• Pinched nerves – This happens when the electrical impulses from the brain do not reach the muscle. This can cause foot cramps. As well as numbness among other symptoms.
Foot cramps need not disrupt your daily activities or good night sleep. Take necessary precautions to get relief from them and away you go.
