A sudden painful cramp in your foot wakes you in the middle of the night. Your muscles have contracted and one or both of your feet may be frozen into an awkward position, with your toes bent under or spread out at odd angles. The cramp also may shoot up the sides or calf of your leg, and all you can think about is stop the pain and relax your twisted muscles.
Why Your Feet Cramp Up
The exact causes of foot cramps are not known. Foot cramps may occur when you do an unusual amount of exercising, such as working out at the gym or walking, as you would do when sightseeing on foot while you are on a trip. Women who are accustomed to wearing flats or low-heeled shoes may experience cramps at night if they change to high heels. Even tight-fitting bedclothes could cause foot cramping by bending your feet into awkward positions while you sleep. Loosen your sheets and blankets before you crawl into bed.
Dehydration is another possible cause. Be sure to drink plenty of water every day for general health reasons, as well as to prevent foot cramps.
Mineral depletion also may cause foot cramps. Consider taking dietary supplements of calcium, magnesium and potassium, or increasing the amount of these minerals in your diet. Mention your foot cramps to your doctor; he may want to do a blood workup to determine if you need mineral supplements.
When A Foot Cramp Strikes
To help relieve a cramp, grab your toes and pull them back toward your shin, bending your foot backward. Hold the position for several minutes. It will hurt, but it may be enough to relieve the cramp.
Walk barefoot on a cold hard surface such as tile or concrete. If your bathroom floor is tile, try pacing back and forth. (You might warn your housemates that you could be walking around your garage or basement in the middle of the night.)
Apply a medicated ointment, such as IcyHot cream, lotion or gel. This topical product works quickly to relieve the pain of foot cramps. Massage the cream or gel into the cramped area. If you are prone to foot and leg cramps at night, keep a tube on your nightstand. IcyHot also is available in patches of several sizes that hold the pain medication on the troublesome spot for hours. (Considering the restrictions placed on air travelers on the sizes and quantities of toiletries they may bring on board, the patches are a suitable alternative if you wish to be prepared when you travel.)
Quinine is an effective relief for foot cramps. The U.S. Food and Drug Administration approves quinine sulfate only as a remedy for malaria, so the agency removed quinine pills from drug store shelves several years ago because it was not an FDA-approved remedy for nocturnal leg cramps. A homeopathic remedy called Leg Cramps, manufactured by Hylands, containing quinine (cinchona), is now available in drug stores.
An even quicker quinine remedy is ordinary tonic water (quinine water), the same beverage used to make gin and tonic drinks. It is readily available in any supermarket. If you are prone to foot cramps, keep a bottle of quinine water in your refrigerator. If you are traveling and likely to get cramps from walking, buy a bottle of tonic water to keep in your hotel room.
Throughout the world, quinine is a commonly used ingredient in tonic water and other beverages. In the U.S., quinine is limited to a safe level of 83 to 85 parts per billion in tonic water.
Side effects of quinine sulfate can include anaphylaxis, rash, headache, nausea and dizziness; therefore, use caution when utilizing quinine.
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