The Best Remedies
Most people are able to successfully treat toe cramps with the at-home remedies listed below. However, if you find that your cramps aren’t going away or are getting worse, talk to your doctor.
1. Stretch Them
Often, regular stretching and strengthening exercises will help you avoid cramps. The American Orthopaedic Foot & Ankle Society recommends the following exercises:
Toe Raise: Raise your heel off the ground so that only your toes and the ball of your foot are touching the floor. Hold for five seconds, lower, and repeat 10 times.
Toe Flex: Flex your foot so your big toe looks like it’s pointing in one direction. Hold for five seconds and repeat 10 times.
Toe Curl: Bend all of your toes as if you’re trying to tuck them under your foot. Hold for five seconds and repeat 10 times. You can also put a towel on the ground and use only your toes to grab it.
Marble Pick Up: Place 20 marbles on the floor. One at a time, pick them up and place them in a bowl using only your toes.
Sand Walking: If you’re lucky enough to get to the beach, walking barefoot in the sand can help massage and strengthen the muscles in your feet and toes.
2. Use Heat Or Ice
Hot: Heat can help tight muscles to relax. Apply a warm towel or heating pad to the cramped toe. You can also soak your foot in warm water.
Cold: Ice can help with pain relief. Gently massage your toe using a cold pack or ice wrapped in a towel.
3. Up Your Electrolyte Intake
Sweating makes your body release salt and minerals, particularly calcium, potassium, and magnesium. Some medications, such as diuretics, also cause your body to lose minerals. If you’re not getting the daily recommended levels of calcium (1,000 mg), potassium (4,700 mg), and magnesium (400 mg), these foods can give you a boost:
- Yogurt, low-fat milk, and cheese are all high in calcium.
- Spinach and broccoli are good sources of potassium and magnesium.
- Almonds are high in magnesium.
- Bananas are high in potassium and great before a workout.
4. Change Your Shoes
The type of shoe you wear can also cause toe cramps. For example, spending the whole day in high heels can increase your risk of toe cramps. High-heeled shoes can squish toes and put pressure on the ball of your foot. Dancers, runners, and other athletes may experience toe cramps from wearing the wrong type of shoe for their foot shape. Look for styles with a wider toe box and toss the heels if they’re causing discomfort.
RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.
Advanced Foot & Ankle Specialist.
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