The foot cramps They are one of the most painful and uncomfortable sensations that, moreover, generally occur in the middle of the night.
They are muscle contractions and can vary in intensity: from lasting only a couple of seconds or minutes and disappearing, to being accompanied by other symptoms such as burning or tingling.
At first, the cramps do not respond to any serious pathology. But be careful, because if they appear continuously, they may be a sign of an ailment related to the circulatory or nervous system.
In addition, as a general criterion it is good to know that spasms are more frequent in older people, patients suffering from motor neuron disease (which affects the spinal cord causing muscle weakness and atrophy) and .
How to differentiate a cramp from a muscle overload?
The overload manifests itself with muscular stiffness, pain and little flexibility, and the cramps do so with involuntary contractions.
However, the main differences are the form in which it appears.
While muscle overload occurs progressively and after overexertion, cramps appear suddenly and without warning.
Cramps: What are the causes?
Experts point out that there can be four causes of foot cramps.
- dehydration. It is one of the most common causes and is closely related to people who play sports frequently. It is well known that when we exercise and sweat, we lose very important minerals, such as chloride, sodium and magnesium. The latter has an essential role in muscle function, as it helps reduce fatigue and tiredness.
Therefore, it is essential to prevent dehydration and replenish salts and minerals that have been removed during training. And it can be done, preferably, by drinking a lot of water (before, during and after) or with isotonic drinks (with low doses of sodium, as well as sugar, potassium and other minerals).
“Mineral deficiency also has a direct impact on the muscles, since they are necessary for their proper function.”
- overexertion. Warming up and stretching before practicing sports is in the decalogue of any athlete, whether beginner or advanced. Prepare your body for exercise by gradually increasing your heart rate and circulation. Not only damage to the cardiovascular system is prevented, but injuries and serious fractures, sprains and sprains are avoided.
“When it comes to training it is better gradually increase the intensity and always stretch and warm up the muscles before starting, and at the end of the session”, explain the podiatrists.
- narrow footwear. The frequent use of narrow footwear can lead to circulatory problems, in (bad smell and that can happen to all kinds of people regardless of their hygiene), in fungi and in (producing pain and inflammation in the affected area).
However, it can also lead to foot cramps. This is how they explain it:
“Shoes that are too tight around the foot put a lot of pressure on the muscles, which can lead to cramps. However, using this type of footwear repeatedly can present more serious pathologies, so you should avoid it.”
- Bad circulation. Although it can also be a consequence of wearing inappropriate footwear, and pregnancy, when swelling appears in the legs and feet it can also be caused by bad habits such as smoking, alcohol consumption or a diet rich in saturated fats. Nor should it be ruled out that it occurs due to a high level of cholesterol, obesity or a sedentary life.
All of these factors carry an increased risk of night cramps that wake us up with those painful muscle spasms.
“If the muscles don’t get the oxygen they need, they will stop working properly and can cause painful cramps.”
Treatment for night cramps
It should be noted that if these cramps occur during the performance of any sport, physical exercise must be stopped immediately.
If you do not identify with any of the causes or the foot cramps are very repetitive, go to the podiatrist
Whether they occur during a workout, at night, or at any other time of the day, heat can be applied to relieve symptoms.
Afterwards, it is convenient apply cold (cold compresses, basin with ice…).
And it can also be a good treatment to alternate cold with heat, which can be done with the shower head.
But if the cramps respond to dehydration, in addition to these tips, it is necessary to replace all the liquids that have been eliminated.
Still, podiatrists warn.
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“Although the most probable causes can be easily eliminated, if you don’t identify with any of them or the foot cramps are very repetitive, go to a podiatrist collegiate and titled to determine the possible cause”.