Most of the times, foot and leg cramps occur involuntarily and you do not have much control over them. You might be walking down the street, asleep or sitting at your desk, when a foot cramp strikes.
Cramps are severe and sudden, and mostly they are experienced from the thigh downwards. Aside from muscle fatigue, cramps can be caused by diabetes, dehydration, electrolyte imbalance, nerve problems, medications and pregnancy.
But, there are many ways to get rid of foot and leg cramps quickly and effective. These include the following:
1. Applying Cold or Hot Compress
Rubbing a heating pad or ice on the affected cramp can help ease inflammation to relax the muscle cramp. When using a heating pad, remember to be sure the temperatures are comfortable, to avoid hurting or burning yourself.
In most cases, a hot or cold compress, will make the pain disappear in just a few minutes. Although it is much better you leave it for about ten minutes, to make sure that the pain is completely gone.
2. Drink Plenty of Water
Medical experts recommend consuming up to 1/2 of your body weight in ounces of purified water daily. For example, if you weigh 150, that is equivalent to 75 ounces of water or about 9 cups. Staying hydrated is essential to keeping your muscles working optimally.
3. Flexing and Stretching
Stretching exercise can help a lot when a foot cramp strikes out of the blue. The stretching exercise involves extending your leg in front of you, by doing it in a standing or sitting position or you can point your toes to the sky and stretch.
Stretching can help increase blood flow to the affected area, to ease the cramp. It is highly recommended that you remain in a stretching position, until the cramp is gone. This method can also be use as a preventive measure, by stretching before going to sleep.
4. Get Enough Magnesium
In addition to bananas, you can load up on dark leafy green vegetables, seeds, nuts, beans, fish, whole grains, dark chocolate and avocados.
For some people, the quick remedy to a foot cramp is massage. This is an effective solution. You should apply pressure with the use of your fingers to the area of the foot that is cramping.
Just press firmly on the spots where you feel the pain. A soft or hard touch can be appropriate, depending on which one works effectively for you in reducing the pain.
A massage can help reduce muscle tension. It will also help blood flow to the affected muscle.
6. Wear Comfortable Shoes
Wearing too-tight shoes or heels can cause foot cramps. This is because ll-fitting shoes cause muscle stiffness, which can lead to cramping.
7. Toe Stretchers
Wearing a toe stretcher can help ease the pain of a foot cramp. It can also reduce its frequency, if you wear it for at least 1 hour a day. Toe stretchers stretch muscle ligament to reduce muscle tension around the toes and help improve bone alignment.