FOOT ARCH CRAMPS AT NIGHT HOW TO

The middle of the foot is known as the Lisfrank area or midfoot. Other causes include wear and tear of the muscles, and injuries connected to the ankle. If your cramping persists or worsens, be sure to consult your physician to rule out anything more serious than muscle fatigue.Share on Pinterest A common cause of injury to the top of the foot is dropping something on it. On a final note, it is important to keep in mind that frequent foot cramping may be a sign of other, more serious, medical issues. Soaking in a warm bath or using a heating pad on your lower legs and feet is also another way to improve circulation. Then massage the arch and all along the entire bottom of your foot.

FOOT ARCH CRAMPS AT NIGHT HOW TO

See how to roll correctly here.įor your feet, work on the top of your foot, between the tendons to your toes. Use a foam roller on your lower legs because tight calf muscles can contribute to poor circulation to the feet. Self-massage on your feet and lower legs is easy to do. Massage can also be very helpful by loosening tight muscles and removing adhesions between muscles and fascia for better blood flow. (Try these 5 Quick Stretches When Crunched for Time.) Other ways to treat foot cramps Improve your circulation by stretching after your runs, especially target your calves and feet. Circulation provides nutrition and oxygen to working muscles while also carrying away waste products.

Improving circulation, or blood flow, is of great importance when dealing with muscle cramps. (This can mean placing comfort and function over vanity, sorry!) Your shoe should also provide adequate arch support and be of an appropriate heel height for you. For your dress shoes, be sure the shoe and the toe box are wide enough to accommodate your foot. Replace your running shoes often, usually between 350 to 500 miles. ( Here’s what you should look for with running shoes.) For your running shoes, obtain a shoe that’s fitted by your local running store to be sure you are in the right for you.

Be certain your shoes are not limiting your circulation in any way. In case of cramps caused by lack of circulationĪnother factor that can contribute to muscle fatigue is your shoes-both your running shoes and your day-to-day shoes.

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Follow the general rule of increasing weekly mileage volume by no more than 10 percent a week. Are you doing too much, too soon? Have you increased your mileage or added speedwork recently? If so, try cutting back your weekly mileage volume by one-third for a couple of weeks and rebuild gradually.

Next on the list of possible fatigue factors would be training and mileage. Proper hydration and electrolytes provide nourishment for hard working muscles and it’s easy to adjust your intake to rule this factor out. To rule out hydration and electrolyte issues, simply increase your hydration and add some electrolytes. JOIN RUNNER’S WORLD+ TO BECOME A STRONGER, HEALTHIER RUNNER! In case of cramps caused by dehydration Muscle fatigue can be caused by many factors like dehydration, overtraining, or lack of circulation because of your shoes. When the muscle fatigues, a failure in the communication process between the brain and the muscle occurs, resulting in the muscle contracting, but not relaxing afterward, leaving you with a muscle cramp. Today, the current thinking on the cause is believed to be more because of muscle fatigue. Historically, cramping has been thought to be because of dehydration and/or an imbalance of electrolytes.

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Foot arch cramps at night