Sometimes, those who subject their body to a very intense or demanding physical activity, end up sore. However, this is a normal reaction of the body, which indicates that you have taken it beyond the usual limits. This is a very common reaction in the case of sedentary people who begin to perform some type of physical activity.
However, on other occasions, the body’s reaction is usually less predictable, as is the case with cramps, which can occur in different parts of the body, but are more common in the hands and feet.
For example, in the case of people who practice swimming, after spending a long period of time in the water, they usually suffer from cramps. These prevent the natural movement of the limb they affect and can be very dangerous, especially if they occur when you are in water at a certain depth.
However, at times, they seem to appear out of nowhere. In such a case, it would be very useful to know what you can do to eliminate them. On this occasion, through this brief article, we will be sharing with you some important recommendations to combat and eliminate foot cramps.
So that, after reading it very carefully, you have the appropriate response capacity, to recover the mobility of the affected foot as quickly as possible and with the least discomfort.
On the other hand, these recommendations can also help you relieve foot cramps in people who have limited mobility or certain disabilities, such as the elderly or those who are bedridden for medical reasons. Thus, you will have the opportunity to give them a better quality of life and provide them with a gratifying sense of well-being. Let’s see what you have to do to achieve it.
Instructions to cure foot cramps
Cramps are painful spasms that occur when a muscle suddenly contracts and does not relax again. They can last only a couple of seconds, but they can also last for minutes and their intensity can range from mild to moderate and from moderate to strong.
Although it is true that they can appear at any time and at any age, they tend to be more common as people age.
Some of the causes of leg cramps are as follows:
- The desnutrition.
- The reaction to certain medications.
- Not stretching far enough.
- Submit the body to a very intense effort.
- Poor blood circulation.
- The use of inappropriate footwear.
What can you do to remove them quickly?
Here are some of the instructions you should follow:
- Suspend the activity you were doing. For example, if you are exercising or doing some other activity that causes the cramp, the recommendation is that you stop immediately to prevent the condition from worsening or more pain.
- Stretch the muscle. In order to stop the cramp in your foot or toes, you need to stretch the muscle that has contracted or cramped. For best results, hold the stretch until the cramp begins to subside. In general, the most common area where cramps occur is in the arch. In such a case, stretch your arch while holding your toes while sitting. Then pull them until you start to feel relief.
- As the pain begins to subside, the next thing to do is this will prevent the cramp from recurring. When the pain is gone, continue stretching until you feel the muscle has relaxed.
- Massage the foot. If you are wearing shoes or socks, remove them and gently massage the area affected by the cramp. As you do this, keep your foot and toes straight. If your toes are pointing down, bring them up as you continue to massage the foot. If they are up, pull them down hard and continue massaging for two more minutes or until the pain is gone.
- Finally, give your foot enough rest before returning to your activities.
In addition to the above, what else do you need to do to eliminate foot cramps?
What do you need to cure foot cramps?
To reduce the pain and intensity of the cramp, you will need a tennis ball to roll across the bottom of your feet. You can also place it on your toe pad and heel.
Another thing that will help you is putting weight on the cramped foot. To do this, you can use a small adherent weight on the ankle. This is a great alternative to stretching the muscles, tendons, and ligaments that caused the cramp.
Use a heating pad or hot pack to apply heat to the affected area, as heat is very helpful in relieving muscle tension.
Usually, after the cramp goes away, some residual pain remains. In such a case, change the hot compress for a cold one. Ice is a great ally to relieve muscles that are sensitive and sore.
Continue applying ice for several days. This, in order that the area can fully recover from excessive use, injury or inappropriate footwear. Do it for about 4 or 5 days, for 15 or 20 minutes several times a day.
It is not recommended that you place the ice directly on the skin. Place a thin towel between your skin and the ice, or cold pack, to prevent frostbite.
While standing, hold onto something to keep from falling, and roll a frozen water bottle across the bottom of your foot and heel area.
Likewise, you will also need to stay well hydrated to avoid losing salts when perspiring, which causes cramps in different parts of the body, including the feet.
Make sure you eat a healthy diet. Eat foods that are rich in potassium and increase your intake of fruits and vegetables. Especially when you are going to subject your body to significant efforts, such as those made when playing a sport.
But what else should you keep in mind when it comes to eliminating foot cramps? Let’s see it right now.
Tips to cure foot cramps
In case the cramps are very constant, the best thing you can do is consult your doctor, since this could be an indication that an underlying condition with your feet is starting.
To determine if this is so, it is important that you work together with your doctor, in what sense? Evaluating what could be the possible causes of foot cramps. Some of them may be the following:
- Problems with the thyroid gland.
- Lack of vitamin D.
- Some kidney disease in its first stage.
- Type 1 or 2 diabetes.
- Rheumatoid arthritis or osteoporosis.
- nerve damage
- Brain disorder, such as Parkinson’s, multiple sclerosis, or Huntington’s.
- Pregnancy etc.
After you’ve visited the doctor, be sure to follow the instructions they give you to the letter. For example, change your fluid intake, use vitamin D supplements, etc. It might also be convenient for you to have a check-up with additional medical tests, in order to have a more reliable diagnosis.
If you make sure you do what we have recommended, you can be sure that the cramps in your feet will begin to disappear, and that you will be able to perform any type of physical activity without the fear of a cramp when you least expect it.
In fact, now you know the best way to react when you begin to perceive its symptoms and after they have passed, after applying some of the techniques suggested throughout this article.