Inactivity
Sitting for long periods of time or otherwise being inactive may make the muscles in your feet more apt to cramp at nox. Sitting with poor pose may besides inhibit rake flow to your feet or moderate to nerve compression — two hazard factors for developing cramps. Your sleep position may besides be a factor in circulation and heart issues. Consider the postdate :
- 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.
Overexertion of the muscles
Working the muscles in your feet excessively hard may make them vulnerable to cramping. The muscleman fibers in your feet continually contract and elaborate to allow campaign. If you do excessively much of an activity besides soon, or work your feet besides strenuously, you may experience fatigue in your muscles. Fatigue depletes your body of oxygen and allows thriftlessness products to build up throughout the day. This buildup can cause cramp and spasm at nox.
Wearing ill fitted shoes or shoes without enough patronize throughout the day may tax foot muscles ampere good. Standing or working on concrete floors or other hard surfaces can have a alike effect. The foot muscles work extra hard to support the weight unit of your body. improper footwear may besides impair the foot ’ s circulation, cutting off blood and oxygen, and producing painful spasms even when you ’ re off your feet .
Dehydration
Another possible lawsuit of foot cramps at night is dehydration. You may not be drinking enough water during the day, or a turn of diarrhea or other illness may be dehydrating you. flush exercising in hot weather can dehydrate you promptly, draining your soundbox of cute fluids, salts, and minerals, such as potassium, magnesium, and calcium. When your body gets abject in fluids and electrolytes, your muscles become more vulnerable to spasms and cramps. You continue sweating and losing fluids while you sleep. This is why your foot cramps may arise at night .
Nutrient deficiency
Deficiencies in vitamins B-12, vitamin b1, vitamin bc, and other B vitamins may lead to nerve price. magnesium and potassium deficiencies may lead to leg and foot cramps. If you suspect you may have a nutritional insufficiency, talk with a doctor or medical professional. A bare rake test can reveal your levels and indicate to your doctor if you need any supplementation or other treatment for underlie conditions. bill that taking besides many supplements may actually cause more harm than dear, so see a doctor and get tested before adding supplements to your diet.
Excessive alcohol use
Drinking excessively much alcohol may lead to nerve price and a stipulate known as alcoholic neuropathy. Symptoms include anything from brawn cramping and failing to numbness and tingling in the arms or legs. Heavy alcohol use may besides contribute to dehydration and nutritional deficiencies in crucial B vitamins. precisely as with other nutritional deficiencies, lacking these vitamins may impair heart officiate, which may worsen symptoms like muscle spasms.
Pregnancy
People who are meaning are more susceptible to leg and foot hamper at night, particularly in the second and third trimesters. Researchers don ’ deoxythymidine monophosphate know precisely why. possible reasons may include :
- extra weight on the feet as baby grows
- dehydration
- nutritional deficiencies, particularly in magnesium
How to treat and prevent nighttime foot cramps
There are no specific treatments doctors recommend to treat overnight foundation cramping. alternatively, it ’ s best to treat its underlie cause. If you exercise regularly, keep it up ! regular movement may help prevent stage and foot cramps in the day and night. New to exercise ? Speak with a doctor of the church or medical master for recommendations on a plan that may work for you. Try brisk walks around your neighborhood ( wearing supportive shoes ) or early low-impact activities to start. anecdotal tell from a 2012 study suggests that a few minutes on an practice bicycle or treadmill before sleep together may help with nocturnal leg and foot cramps .
Stretch and soothe your muscles
Be certain to stretch each day to keep foot muscles loose, specially before and after you get in a sweat session. What if you ’ re having a cramp at nox ? Stretch your animal foot gently, but forcefully to relieve the spasm by flexing your foot and pressing down on your large toe. Walking round and jiggling your peg may besides help with both foot and leg cramps. Taking a ardent bathroom or shower, or using ice may ease any lingering pain. deep tissue massage may help in the hanker term .
Examine your shoes
wear supportive shoes that are comfortable, particularly if you walk a bunch on hard surfaces. The depart of your shoes that serve nest your heel in place is called a heel counter. Shoes with a firm heel counter may be better in terms of providing documentation throughout the day. Well-fitted, well-supporting shoes may besides help you avoid nocturnal foot cramps. If you ’ re having trouble or don ’ triiodothyronine find any comfortable shoes, your doctor may refer you to a chiropodist for customs inserts .
Drink more water
Experts recommend that men drink 15.5 cups and women drink 11.5 cups of fluids like water each day. Keeping your muscles hydrated can help prevent cramp. A good rule of thumb is that your urine should be inner light yellow to clear. If it ’ s dark than that, consider drinking another glass of body of water. People who are meaning or breastfeed may need extra fluid each day to meet their hydration needs. speak with a sophisticate if you have concerns about hydrating your body .
Eat well and supplement
Eat a well-balanced diet that includes batch of calcium, potassium, and magnesium. If you have a diagnose insufficiency, address it with your sophisticate ’ second supervision. There are multiple studies that support magnesium supplementation as a mean to help with cramping. Ask your doctor of the church about dose and brand suggestions. Supplements are available in your local grocery store, health food store, or on-line. Foods rich in magnesium include :
- whole grains
- beans
- nuts
- seeds
- unsweetened dried fruits
Bananas and leafy greens may besides help balance electrolytes .
Lower your alcohol intake
Limit alcoholic beverages, like beer, wine, and desegregate drinks. These beverages can dehydrate you. In the sheath of alcohol-related boldness price, seek serve if you ’ re having a hard meter quitting drink in. Consider reaching out to your doctor, a acquaintance, or a local subscribe platform. Conditions like alcoholic neuropathy can lead to permanent wave and liberal steel damage. early treatment is key in preventing this .
Practice self-care
You may be able to prevent nocturnal foot cramping with some simple self-care practices :
- Untuck the covers from the foot of your bed before you go to sleep so that your feet aren’t confined.
- Take a warm bath before bedtime to relax your muscles.
- Practice some light stretching throughout the day so that your muscles aren’t tight before bed.
Essential oils
You may besides want to try massaging some topical essential oils onto your feet before bed. Oils such as geranium, chamomile, coriander, and ilang-ilang oils have anti-spasmodic properties. aromatherapy with lavender or mint scents may besides provide a calm sleep environment, which could decrease cramping .
During pregnancy
Let your doctor know if you ’ re experiencing night foot cramp ( or any severe muscle cramping ) during pregnancy. While many of the like self-care measures may help you, your sophisticate can provide extra guidance. Stretch your foot when a cramp strikes and elevate your legs to keep cramps at bay. Staying active agent, getting a massage, and taking a ardent ( not hot ) exhibitor or bath may besides help. Remember to take your prenatal vitamins each sidereal day to prevent nutritional deficiencies. Your doctor may recommend a magnesium supplement if the hamper is keeping you from sleeping. You may find that the cramps go aside on their own after you deliver your baby.
Takeaway
Foot cramps tend to go off on their own with home treatment, such as stretching or life style changes, like drinking more water. spill the beans with a doctor or checkup professional if your cramps are causing dangerous discomfort, or if you notice any swell, inflammation, or other changes to the foundation or surrounding structures. You may besides want to make an appointee if the cramps are happening frequently and don ’ t improve with changes to your routine .
