Leg Cramps Are No Longer a Problem: 8 Effective Ways to Beat Them for Good

Avoid continuing activities that you recognize as causing added strain on your feet that leads to pain and cramping.

By stretching the muscle, you are preventing it from remaining in a contracted or cramped position.

Stretching a cramped muscle works best if you can hold the stretched position for about a minute or longer, and until the cramp begins to release or until the repeated contractions begin to slow/stop. You may need to repeat the stretched position if you feel the cramp returning.

The arch of the foot and the toes are the most common areas of the foot where cramping occurs.

Stretch your arches by grabbing your toes with your hand while seated, and pull them upward until you feel a stretch in your arch. Hold this position for 30 seconds, and release. If you feel the cramp returning, then repeat the stretch.

You can also try rolling a tennis ball under your foot. While seated or standing, you can use this tool under the pad of the toes, the arch, and the heel.

As quickly as possible, when you become aware that your foot or toe area is starting to cramp, change positions so that your body weight is on the painful foot.

Continue to walk around to prevent the area from cramping again. Once a cramp or spasm occurs, the muscles in the area may continue to cramp or spasm until it is completely relaxed.

This means that you may need to remain standing and/or walking around for at least three minutes, or even longer, until you feel the area is relaxed and there is no further pain.

Be prepared to continue walking if the pain comes back when you remove the added pressure provided by your body weight.

Once the pain is better, continue to stretch until you feel the muscles are relaxed. Stretch your arch and your toes by placing a towel on the ground and picking it up by scrunching your toes together.

Add a stretch for your calf muscles to provide additional relief if needed to stretch the muscles, tendons, and ligaments that attach to your heel area. Even if your calf muscle is not cramping, it may prove helpful to stretch your calf muscles once the initial pain is managed.

Place one foot flat on the floor about four to five foot-lengths away from a wall. Lean into the wall with your hands until you feel a stretch in your calf muscles while keeping your foot flat on the floor. Hold for 30 seconds then repeat if you feel the foot or toe cramp returning. It is beneficial to do this stretch with the knee straight and also with the knee bent. This will stretch both components of the calf muscle.

Keep your foot and toes in the stretched position as you massage the area.

Massage your foot and locate the hardened muscle that is cramping. Using your thumbs, massage the hardened area of the cramp. You may need to be fairly firm and aggressive over the hardened muscle to create relief. Continue to massage the area until the muscle begins to relax.

Begin to massage the surrounding area, returning to the primary trigger point as you massage. Work in either circular or stretching motions with your hands as you massage the areas.

Pull your toes upward as you massage if they are being drawn down or if your arch is cramping.

Use a downward pull to stretch your toes if they are cramped in a position that is pulling them upward. Continue your massage for two to three minutes, or until you feel the cramped muscle has relaxed and is no longer painful.

Use a heating pad or crushable hot pack as a heat source to relieve the tension in the muscle.

After the cramp subsides, if you have any residual pain from the event, ice applications can help to relieve sore and tender muscles.

Avoid applying ice directly to the skin. Use a thin towel between your skin and the cold pack or ice source to avoid damaging the skin.

Apply the ice for 15 to 20 minutes several times each day for two to five days, or until the soreness and tenderness subsides.

Apply ice to the bottom of your foot and heel area while standing by gently rolling a frozen 12 to 16-ounce water bottle along the bottom of your foot. Be sure you have support so you do not fall.

Your foot is made of a complex arrangement of bones, ligaments, tendons, and muscles. Any of these can be overworked or injured, which leads to foot pain, spasms, and cramping.

Foot pain and cramps caused by both injuries and overuse usually respond to rest.

There is no clear time frame recommended for staying off your foot if the cramping is caused by overuse, other than watching your pain level and following any instructions provided by your doctor. Take opportunities to rest your feet as often as possible.

This may include a few days away from constant standing or walking, wearing work shoes or boots that may be triggering the cramps, or other activities that keep you on your feet for the majority of the day.

If you have suffered a specific injury, stay off your feet for the amount of time directed by your doctor.