This article will cover common causes of foot cramps and tips for everyday management.
Foot Cramps Sensation
Muscle cramps in the feet feel like intense contractions, most commonly in the arches of the feet or toes, that cannot be controlled. The muscle contractions can last for several seconds or minutes, causing intense tightening of the muscle, pain, and a sharp or deep aching sensation. Pain tends to subside when the muscle contractions relax as the cramps go away.
Nighttime Cramping
Foot cramps at night (termed nocturnal leg cramps) cause difficulty sleeping. They affect approximately 25% of people in the United States. Nighttime cramping can affect people of any age but are more common and intense in older adults.
Causes
There are many different causes of foot cramps, which include physical activity, poor footwear, electrolyte imbalances, neurological disorders, and more.
Physical Activity
Vigorous exercise and prolonged standing can fatigue muscles of the legs and feet, resulting in pain and cramping without getting enough rest from activity. This can happen during or just after exercising or standing. Stretching after may reduce the risk of a muscle cramp.
Poor Footwear
High heels or flat-soled shoes can stress and strain the muscles that support the arches of your feet, leading to muscle fatigue, which can cause foot cramping from prolonged standing and walking.
Electrolyte Imbalances
Muscle contraction results from the stimulation of muscle fibers from nerve cells, which rely on specific levels of electrolytes like sodium, potassium, calcium, and magnesium to function properly.
Electrolyte imbalances, which can result from diarrhea, dialysis, and cirrhosis, can alter normal nerve and muscle functioning, causing muscle cramping. Electrolyte imbalances include:
Hypocalcemia (low calcium) Hypomagnesemia (low magnesium) Hyperkalemia (high potassium) Hypokalemia (low potassium) Hyponatremia (low sodium)
Endocrine Disorders
Endocrine disorders disrupt the balance of hormones throughout the body, which has direct effects on levels of electrolytes and can lead to electrolyte imbalances. Endocrine disorders that can cause muscle cramping include:
Hypothyroidism (underactive thyroid gland) Hyperthyroidism (overactive thyroid gland) Type 2 diabetes Addison’s disease (rare disorder in which the adrenal glands don’t produce enough hormones)
Neurological Conditions
Neurological conditions that can cause foot cramps include:
Nerve root compression (spinal cord nerve roots) Neuropathy (nerve damage) Motor neuron diseases Multiple sclerosis (MS) Dystonia (movement disorder that causes involuntary muscle spasms) Parkinson’s disease
Peripheral Vascular Disease
Peripheral vascular disease causes damage to the blood vessels that supply oxygen to muscles, which alters the normal functioning of muscles and can result in foot cramps.
Side Effects From Medications
Certain medications can cause muscle cramping as a side effect due to disrupted hormone and electrolyte levels. These medications include:
Raloxifene (treat and prevent osteoporosis)Naproxen (anti-inflammatory)Teriparatide (bone health)Long‑acting β2‑agonists (asthma treatment)Potassium‑sparing diuretics (medication that increases urination)Thiazide diuretics (treatment of high blood pressure)Statins (drugs to lower cholesterol) Loop diuretics (treatment of hypertension and edema due to heart failure)Conjugated estrogens (reduce the symptoms of menopause)
Foot Cramp Stretches
Foot stretches are the main treatment option for alleviating foot cramps. Try raising your heel so only your toes and the ball of your foot are touching the ground. Another stretch is to flex your foot so your toes are pointing up and hold for five seconds. Then, point your toes out and hold for five seconds. Aim to stretch your feet each morning and before you go to sleep.
Other Ways to Stop Foot Cramps
While there is no substantial evidence to support one treatment over another for treating foot cramps, potential preventive measures include:
Stay well hydratedProgressive strengthening exercise to build up foot and ankle strengthAvoid prolonged standingWear supportive footwearMassage the affected muscles to decrease tightnessHeat therapy to improve flexibility and muscle relaxationWeight loss to decrease strain on the arches of the feetFoot and ankle splints to stretch muscles while sleeping
Managing underlying conditions is also important to help decrease the likelihood of developing foot cramping.
Summary
Foot cramping causes intense, involuntary contractions of the muscles of the feet, resulting in painful tightening of the foot until the cramping stops. While the cause of foot cramping is not well understood, it can result from vigorous exercise and prolonged standing, electrolyte imbalances, neurological conditions, as a side effect of certain medications, and more. Stretching your feet is helpful for treating foot cramps. Wearing supportive footwear, massage, heat, weight loss, and night splints may also help manage symptoms.
A Word From Verywell
Cramping in the feet is a common symptom that can result from intense physical activity and prolonged standing, especially with unsupportive footwear. Foot cramps are typically nothing to be nervous about. If foot cramping continues frequently, however, you should talk with your healthcare provider as it may be a sign of an underlying condition.
