What's causing my foot cramps?
September 4, 2017 9:18 AM Subscribe
For a long time - at least 3 to 5 years - I've regularly experienced very painful cramps in my feet. I feel like I should be able to pin down the cause and do something to prevent them, but so far no luck. Help?
Foot cramps have been a problem for me for years - I go through phases when I get them more regularly (several times a week) and phases when I might only get an attack once every couple of weeks.
- I am 40, F, and generally in good health. I'm not on any medication which might produce cramps as a side effect.
- The cramps are always in my feet: they're very painful and I can see the toes on the affected foot being pulled into unnatural angles. An attack might last 10 - 20 minutes then gradually ease off.
- The attacks pretty much always happen on weeknight evenings. Based on this, my best theory for a long time was that the problem is my shoes. I work in an office and wear business attire Monday to Friday. You'd think standing for long periods in high heels during the day must be the issue, right? But (a) I'm mostly sitting at my desk and (b) I wear comfortable slip-on shoes with low, blocky heels to work (the heels are about 1 to 1.5 inches high) - in essence, the most comfortable shoes I can get away with that go with my business wardrobe. I almost never get foot cramps at the weekend, when I'm walking more but wearing trainer-style shoes with more foot support. But I can't wear that style of shoe to work.
- Then I wondered, am I not getting enough sleep during the week, causing cramps from over-tiredness, and not getting cramps at the weekend when I catch up on my rest? I'm pretty sure it's not that either as my sleep schedule is fairly consistent throughout the week, and I go to bed at a reasonable time.
- I've also wondered if it's something about my diet - am I eating too much/not enough of something? For a while I wondered if an excess of bananas was the culprit, as for a long time I ate two bananas a day, one with breakfast and one with lunch. I recently stopped doing that, but still got the foot cramps.
I brought the foot cramps up with my doctor once, but he didn't have any useful suggestions. Has anyone here had this kind of problem? What worked for you?
Foot cramps have been a problem for me for years - I go through phases when I get them more regularly (several times a week) and phases when I might only get an attack once every couple of weeks.
- I am 40, F, and generally in good health. I'm not on any medication which might produce cramps as a side effect.
- The cramps are always in my feet: they're very painful and I can see the toes on the affected foot being pulled into unnatural angles. An attack might last 10 - 20 minutes then gradually ease off.
- The attacks pretty much always happen on weeknight evenings. Based on this, my best theory for a long time was that the problem is my shoes. I work in an office and wear business attire Monday to Friday. You'd think standing for long periods in high heels during the day must be the issue, right? But (a) I'm mostly sitting at my desk and (b) I wear comfortable slip-on shoes with low, blocky heels to work (the heels are about 1 to 1.5 inches high) - in essence, the most comfortable shoes I can get away with that go with my business wardrobe. I almost never get foot cramps at the weekend, when I'm walking more but wearing trainer-style shoes with more foot support. But I can't wear that style of shoe to work.
- Then I wondered, am I not getting enough sleep during the week, causing cramps from over-tiredness, and not getting cramps at the weekend when I catch up on my rest? I'm pretty sure it's not that either as my sleep schedule is fairly consistent throughout the week, and I go to bed at a reasonable time.
- I've also wondered if it's something about my diet - am I eating too much/not enough of something? For a while I wondered if an excess of bananas was the culprit, as for a long time I ate two bananas a day, one with breakfast and one with lunch. I recently stopped doing that, but still got the foot cramps.
I brought the foot cramps up with my doctor once, but he didn't have any useful suggestions. Has anyone here had this kind of problem? What worked for you?
If you were getting them while eating two bananas a day, you might focus on hydration for a week or two, as that can also screw up your electrolyte balance if you are over or under-hydrating.
posted by Lyn Never at 9:27 AM on September 4, 2017 [1 favorite]
posted by Lyn Never at 9:27 AM on September 4, 2017 [1 favorite]
Ouch - those foot cramps are painful! I've gotten the same kind, the ones where your toes are pulled up into a funny angle. I've found the following helpful: keeping well hydrated, taking magnesium supplements or soaking in an epsom salts bath (great for sleep as well), eating bananas or other high-potassium food, and rolling my foot on a tennis ball when I feel a cramp coming on.
posted by Rosie M. Banks at 9:45 AM on September 4, 2017 [1 favorite]
posted by Rosie M. Banks at 9:45 AM on September 4, 2017 [1 favorite]
Do you make your bed tight at the beginning of the week, and then it gradually loosens up over time? I figured out that my foot cramps often happened in hotels because the beds are made so tight. That helped, but I still got them at home.
At home, I would use hot water, marching around the bathtub while trying to stretch out my feet. Then I heard on Joe and Terry Graden's show that some cramps reflect neurological issues, not muscle issues and that swigging a little (a few swallows) is pickle juice would bring fast relief because it crosses the blood/brain barrier very quickly and delivers the [magic ingredient] quickly (apparently it's the vinegar and supposedly mustard works too). It works for me. But they also suggested putting a bar of soap in the bed, which sounds crazy to me, so...
posted by carmicha at 9:47 AM on September 4, 2017
At home, I would use hot water, marching around the bathtub while trying to stretch out my feet. Then I heard on Joe and Terry Graden's show that some cramps reflect neurological issues, not muscle issues and that swigging a little (a few swallows) is pickle juice would bring fast relief because it crosses the blood/brain barrier very quickly and delivers the [magic ingredient] quickly (apparently it's the vinegar and supposedly mustard works too). It works for me. But they also suggested putting a bar of soap in the bed, which sounds crazy to me, so...
posted by carmicha at 9:47 AM on September 4, 2017
When you say pulled into unnatural angles, does it look something like this? If so, it might be dystonia. If you are able to take a video or photo of it, that might help your doctor figure it out, or refer you to someone who can.
Couple of comments on Lyn Never's advice: low potassium is quite common, and often causes cramps but not (usually) actual twisting/posturing. Bananas are decent for potassium, but dark leafy vegetables (which used to be boiled down to pot-ash) are better. It's worth keeping remembering that if your magnesium level is low, you won't absorb potassium from your diet. Vitamin K is something completely different, although also found in dark leafy vegetables.
posted by basalganglia at 9:48 AM on September 4, 2017 [3 favorites]
Couple of comments on Lyn Never's advice: low potassium is quite common, and often causes cramps but not (usually) actual twisting/posturing. Bananas are decent for potassium, but dark leafy vegetables (which used to be boiled down to pot-ash) are better. It's worth keeping remembering that if your magnesium level is low, you won't absorb potassium from your diet. Vitamin K is something completely different, although also found in dark leafy vegetables.
posted by basalganglia at 9:48 AM on September 4, 2017 [3 favorites]
I get cramps in my feet - particularly after cycling. Similar age bracket.
I put it down to a lack of salt - it seems to strike when I've been sweating so my working hypothesis is I'm losing salt which regular water and even isotonic drinks are not putting back quick enough.
I've found that a bacon sandwich mid-ride sorts me right out. Srsly.
posted by 5imon at 9:49 AM on September 4, 2017
I put it down to a lack of salt - it seems to strike when I've been sweating so my working hypothesis is I'm losing salt which regular water and even isotonic drinks are not putting back quick enough.
I've found that a bacon sandwich mid-ride sorts me right out. Srsly.
posted by 5imon at 9:49 AM on September 4, 2017
Yes, happens infrequently but freaks me out. So heat, massage, stretching, elevation, exercise. A quick soak in warm water (verging on hot). Warm wool socks in cozy slippers. Just dig in and massage your own feet, best working on a warm foot. A few minutes of various stretches in all directions before it happens. Exercise is tricky as we just do not use our feet well at all, ballet tendues would be one of the best but it's a long learning curve. I'm thinking a bit of running in very soft soles barefoot style/Vibram finger shoe, not long distance but enough to get the muscles and circulation really awake in the feet.
Totally agree about the possibility of potassium, salt, hydration but those are also related to circulation and and circulation is related to cramping. One problem with feet is that they are at the bottom of our personal gravity well and shoes of any kind cause some constriction and limitation of movement.
posted by sammyo at 9:57 AM on September 4, 2017
Totally agree about the possibility of potassium, salt, hydration but those are also related to circulation and and circulation is related to cramping. One problem with feet is that they are at the bottom of our personal gravity well and shoes of any kind cause some constriction and limitation of movement.
posted by sammyo at 9:57 AM on September 4, 2017
Do you drink Earl Grey tea? The bergamot oil can cause foot cramping. My mom suffered from horrible spasms in her toes for years, then I happened to read about this. She was drinking several cups of Earl Grey every day. I told her about it, she quit, and like that the cramps went away.
posted by HotToddy at 10:05 AM on September 4, 2017 [3 favorites]
posted by HotToddy at 10:05 AM on September 4, 2017 [3 favorites]
Another thing to try is stretching your calves out regularly - stand on a step and let your heels go lower than the stair, if that makes sense.
posted by warriorqueen at 10:15 AM on September 4, 2017
posted by warriorqueen at 10:15 AM on September 4, 2017
This happens to me when my electrolytes are off. I drink magnesium and potassium supplements or sports drink (Electromix packets, not just Gatorade) and they go away.
Drinking plain water often makes them worse for me if the cramping is already an issue as water just washed out the already insufficient electrolytes I do have.
Using Morton's Lite Salt also helps me a lot. It's a 50/50 blend of potassium and sodium salts aimed at people who are reducing sodium for blood pressure. It's a very fast and easy source of potassium and I can put a pinch of it in water or use it on food. I don't use it 100% of the time, but it's good to have around and easier than eating multiple bananas every day.
posted by quince at 10:25 AM on September 4, 2017
Drinking plain water often makes them worse for me if the cramping is already an issue as water just washed out the already insufficient electrolytes I do have.
Using Morton's Lite Salt also helps me a lot. It's a 50/50 blend of potassium and sodium salts aimed at people who are reducing sodium for blood pressure. It's a very fast and easy source of potassium and I can put a pinch of it in water or use it on food. I don't use it 100% of the time, but it's good to have around and easier than eating multiple bananas every day.
posted by quince at 10:25 AM on September 4, 2017
A different angle to consider: circulation. I get foot cramps when I wear socks with elastic at the top that is tight enough to leave a dent in my leg. Sadly, all socks now seem to be made that way so I have learned to knit socks and
I am trying to produce a week's worth or more. And a set for Mr. Botanizer, too.
posted by Botanizer at 10:49 AM on September 4, 2017
I am trying to produce a week's worth or more. And a set for Mr. Botanizer, too.
posted by Botanizer at 10:49 AM on September 4, 2017
It has been my experience that, while hydration and salts help, wearing slightly too-short or otherwise ill-fitting shoes(*) all day was the primary culprit of the foot cramps at night that I used to experience. More walking/standing was more likely to result in foot cramps, but significant amounts of walking or standing was not a prerequisite for the foot cramps. This would be consistent with your description of your work shoes. Can you get away with flats that don't rely on being wedged around your toes in order to stay on (eg. something in an oxford or mary jane style)? Specifically, try something that has laces or buckles, or even something in an ankle boot style that fits snugly around your ankle (so, not like a cowboy boot or Blundstone), that will keep your feet from slipping forward and cramming your toes?
My feet generally cramped up in the arch (where the muscles that are responsible for curling or otherwise supporting my toes are actually located). I found that getting up out of bed and walking it out (sometimes holding on to stuff for support) was much more effective than attempts at self-massage, heat, or just waiting it out. Though if it was only a little minor cramp or I caught it early enough, sometimes I could get away with stretching my foot out by hand without getting up from under my nice warm bed covers.
(* Finding well-fitting shoes with narrow feet can be a challenge. Especially with budgetary restrictions. Sometimes one has to make do.)
posted by eviemath at 11:30 AM on September 4, 2017 [2 favorites]
My feet generally cramped up in the arch (where the muscles that are responsible for curling or otherwise supporting my toes are actually located). I found that getting up out of bed and walking it out (sometimes holding on to stuff for support) was much more effective than attempts at self-massage, heat, or just waiting it out. Though if it was only a little minor cramp or I caught it early enough, sometimes I could get away with stretching my foot out by hand without getting up from under my nice warm bed covers.
(* Finding well-fitting shoes with narrow feet can be a challenge. Especially with budgetary restrictions. Sometimes one has to make do.)
posted by eviemath at 11:30 AM on September 4, 2017 [2 favorites]
Just a word against stretching as a solution. I've practiced yoga at an advanced level for decades, my feet are super-flexible, and I still get foot cramps. It has nothing to do with flexibility (though it may actually be reverse....extra flexible feet may cramp more often).
I've developed fast responses to all my usual cramps. Surely my yoga training has helped, plus the fact that I've been dealing with this for so long. But I know which way to twist/flex/press to resolve pretty much cramp (it is often as counter-intuitive as steering into a skid). If these other solutions don't work for you, experiment during cramps to see what works. Remember, it's only pain. Not permanent damage. Transcend the duress and find homegrown moves and solutions. Don't be too extreme, just fool around a little. Sorry to be vague, but this has worked for me...albeit veeery gradually.
posted by Quisp Lover at 11:45 AM on September 4, 2017
I've developed fast responses to all my usual cramps. Surely my yoga training has helped, plus the fact that I've been dealing with this for so long. But I know which way to twist/flex/press to resolve pretty much cramp (it is often as counter-intuitive as steering into a skid). If these other solutions don't work for you, experiment during cramps to see what works. Remember, it's only pain. Not permanent damage. Transcend the duress and find homegrown moves and solutions. Don't be too extreme, just fool around a little. Sorry to be vague, but this has worked for me...albeit veeery gradually.
posted by Quisp Lover at 11:45 AM on September 4, 2017
Stretching (gently, not over-stretching) was an in-the-moment solution for me, not a long-term preventative measure. Muscle was involuntarily contracted, causing pain. It needed to be less so. Sorry if that was unclear!
posted by eviemath at 11:58 AM on September 4, 2017
posted by eviemath at 11:58 AM on September 4, 2017
For me, this was part and parcel of my sciatica.
posted by jamjam at 12:03 PM on September 4, 2017 [1 favorite]
posted by jamjam at 12:03 PM on September 4, 2017 [1 favorite]
In addition to electrolytes, footwear might be something to look at. There are many askme threads about different types of footwear, including for professional wear.
I have gotten foot cramps at various points, and both diet and footwear changes helped. For shoes, I currently wear Ziera at the (academic, so maybe not formal enough for your needs) office. At home I wear house shoes with good arch support-- sandals or bare feet seem to cause me more trouble. By "house shoes" I mean a slip-on with a hard supportive sole; you might have different requirements. Ecco makes some, and I got a pair off Amazon that's ok too (don't recall the brand).
posted by nat at 1:32 PM on September 4, 2017 [1 favorite]
I have gotten foot cramps at various points, and both diet and footwear changes helped. For shoes, I currently wear Ziera at the (academic, so maybe not formal enough for your needs) office. At home I wear house shoes with good arch support-- sandals or bare feet seem to cause me more trouble. By "house shoes" I mean a slip-on with a hard supportive sole; you might have different requirements. Ecco makes some, and I got a pair off Amazon that's ok too (don't recall the brand).
posted by nat at 1:32 PM on September 4, 2017 [1 favorite]
Yeah, same cramps, seems like it's electrolytes for me. (I can assure you I do not stand at work unless it's to walk twenty metres to get coffee and that my shoes are very comfy indeed, so it's not that for me at least.) A cup of electrolyte drink (Staminade) before I brush my teeth and hit the sack does the trick.
posted by obiwanwasabi at 5:03 PM on September 4, 2017
posted by obiwanwasabi at 5:03 PM on September 4, 2017
You could try a hot water bottle - I get foot cramps and it really helps, you can kick it aside after it feels too hot when you go to bed.
posted by meepmeow at 9:43 PM on September 4, 2017
posted by meepmeow at 9:43 PM on September 4, 2017
1. It may be from sitting too long, which I would guess would be a circulation problem. Make sure to get up at least every 45 minutes or so.
2. They have diabetic socks in every drugstore which don't dig into your leg. They're very comfy but not very warm.
3. Drink lotsa water.
posted by serena15221 at 5:02 PM on September 5, 2017
2. They have diabetic socks in every drugstore which don't dig into your leg. They're very comfy but not very warm.
3. Drink lotsa water.
posted by serena15221 at 5:02 PM on September 5, 2017
I have had foot cramps for years. Then I learned that your feet, just like your ears and nose, keep on growing throughout your life. What solved it for me was simply going up one shoe size. Haven't had a problem since.
posted by monospace at 9:24 PM on September 5, 2017
posted by monospace at 9:24 PM on September 5, 2017
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I've always treated these cramps with potassium, per my childhood doctor. When I was a kid the primary options were banana, baked potato, or Gatorade. Now I try to be mindful of eating high-K foods regularly, and keep Vitamin K tablets around for emergencies - note that you need to adhere to the dosage instructions, and if you have any history of cardiac or kidney problems you should consult your doctor or stick to sports drink/food. Electrolyte water or Pedialyte should work quickly as well.
It kind of sounds like, on work days, you might need to be more mindful of your electrolyte intake during the day. Shouldn't be difficult to manage.
posted by Lyn Never at 9:25 AM on September 4, 2017 [1 favorite]