How to get rid of foot cramps

How to get rid of foot cramps - main image

Leg cramps, muscle cramps, muscle cramping in general – let’s discover how we can solve this problem

Foot cramps are horrible. They can be the difference between you going for a run and staying at home, training successfully or worrying too much about progression. In any case, they’re a hurdle, and we’re not here to jump hurdles per se, so let’s find out how to get on the right track… and the stronger foot of course.

Leg and foot cramps can stem from many different reasons. So it’s important to know as many of them as possible to see how you could be affected. Prevention should be your number one priority when it comes to foot cramps or a muscle cramp in general.

So let’s have a look at ways you can prevent foot cramps and also treat muscle cramp to keep on running and reaching your goals.


Sleep disturbance symptoms are a big part of muscle cramp likelihood. Healthline states –

”Your sleep position may also be a factor in circulation and nerve issues. Consider the following:

  • Try examining how you sleep to see if it might be contributing to nighttime cramping.
  • Sleeping with your feet pointing downwards may contribute to poor circulation.
  • Try sleeping on your back or side with a pillow underneath your knees.”

It’s simple, sleep in the right position to avoid nerve-based circulation problems.

Feet First

Okay, so you’re getting the good sleep you deserve, nice. But what about when you’re up and at ’em, ready to go for a run or practice some hill sprints? Foot cramps can occur in the day (obviously) from bad shoes. A foot cramp is essentially an issue with nerve circulation so anything messing with the natural flow of things can cause a few issues.

Foot muscles are constantly under strain when awake, in one way or another, and they work very hard to keep things going. You may be cutting off blood circulation if you have poorly fitting shoes, so do the obvious and get something comfy too.


Thirst is surprisingly important here. If you’re parched and you feel a cramp coming don’t ignore the correlation. Dehydration leads to the draining of important fluids, minerals, and salts. If you’re low on these and electrolytes, you’ll find a big problem – muscle spasms and cramps.

And of course, nocturnal leg cramps can be affected here too… if you don’t drink enough water before you bed you may be finding that foot cramping is the only nightmare you have.


Of course, cramping can occur anywhere. Calf muscles, an entire affected leg, and so on (where there are muscles there’s risk) so be sure to follow these simple and easy steps to help you reduce that muscle fatigue and muscular cramping potential.


Are some of these tips medically reviewed?

Research exists in abundance online and our writers make sure to inform their bogs or articles with other established work.

Would a deep tissue massage help?

Any manipulation of the foot to stimulate blood flow using foot rubs would be beneficial and would almost certainly help with a cramped muscle.

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