Say Goodbye to Foot Cramps with These Home Remedies

Updated on December 19th, 2019
how to stop foot cramps

A foot cramp is a spasming feeling in the muscles of your feet. The common areas for foot cramps are the arches of the feet, on top of the feet, or around the toes. Severe foot cramps can interfere with your mobility and can even freeze the muscles in a spasm. Foot cramps are a common condition, and according to a study(1), over 6% of the American population can suffer from nocturnal foot cramps.

Among the primary causes of foot, cramps are dehydration, pregnancy, and overexertion. Most of these symptoms can be treated at home effectively to get rid of foot cramps. The best way to relieve foot cramps is following a healthy lifestyle and eating a balanced diet.

How to Stop Foot Cramps Natural & Home Remedies?

Home remedies for foot cramps are a quick and painless way to cure them.

1. Yoga

According to research(2), yoga can help regulate your blood flow and prevent your muscles from spasming.

How to use?

The Cat Stretch pose is among the best yoga asanas to get rid of foot cramps. To practice this asana, sit down on your knees with your back straight. Lean forward and place your palms on the floor. Raise your hips and bend your head down, keeping your back straight all the while.

How much to use?

Try to practice yoga for 20-30 minutes daily.

[Read: Treat Leg Cramps Naturally with These Science-Backed Remedies]

2. Foot Exercises

foot excercise

According to Cleveland Clinic(3), foot stretches can stimulate your leg muscles and also regulate your blood flow, which helps cure foot cramps.

How to use?

Try the basic calf stretch to stop foot cramps. Stand with your arms stretched out in front of you and place them flat on the wall. Step back with the affected leg and lean forward against the other leg.

How much to use?

Practice foot exercises for 10 minutes daily for effective results.

[Read: Use Mustard To Ease your Muscle Cramps]

3. Epsom Salt

Epsom salt is popularly used for preventing and curing foot aches and cramps. According to Doctors of Osteopathic Medicine(4), soaking your feet in warm water containing Epsom salt can relieve foot cramps by increasing blood flow to the area.

How to use?

Add half a cup of Epsom salt to warm bath water and soak for 20-30 minutes.

How much to use?

You can take an Epsom salt bath 2-3 times a week.

Did You Know!

Over-the-counter creams can help to reduce muscle spasms just as effectively.


Foods give you the essential nutrients that can help to get rid of foot cramps.

1. Bananas

Bananas are a good source of potassium, calcium, and magnesium, all of which can help reduce foot cramps, according to WebMD.

How to use?

Take a banana in the morning with your smoothie or for breakfast.

How much to use?

You can take a banana 3-4 times a week.

2. Beetroot


Beetroot is a popular remedy used to regulate the blood flow in your body, which helps to get rid of foot cramps.

How to use?

Take a glass of beetroot juice on an empty stomach.

How much to use?

You can drink one glass of beetroot juice every morning.

[Read: Essential Oils for Menstrual Cramps]

3. Eggs

Eggs are a rich source of calcium and protein which can help regulate your blood flow, according to research. Regulated blood flow can prevent muscle spasms in all parts of the body.

How to use?

Take an egg for breakfast or as a side dish.

How much to use?

You can take 1-2 eggs for breakfast daily.

4. Sweet Potatoes

Sweet Potatoes Benefits

Sweet potatoes are a rich source of vitamin C and potassium, according to Harvard Health. Both of these are essential in regulating your blood flow. The vegetable also contains antioxidants, which help prevent inflammation in the muscle.

How to use?

Boiled sweet potatoes can be taken as a snack, or they can be added to your salad.

How much to use?

One sweet potato 4-5 times a week is sufficient for effective results.

Too much exercise can cause foot cramps, especially if you don’t drink enough water.


A deficiency of essential nutrients can cause dehydration and spasms of muscles. Herbs can help your body get the nutrients it needs through natural sources.

1. Ginger

Ginger is an effective remedy for muscle spasms. Foot cramps that are induced by exercise can be treated with ginger, according to research(5).

How to use?

Ginger can be added to your tea or used as a dressing on your salad.

How much to use?

One ginger root every day in any form can treat foot cramps.

[Read: Best Teas for Pain Relief from Cramps]

2. Chamomile

Chamomile is an ancient herb that is used to treat various joint pains and inflammation. The herb contains 36 flavonoids, which are compounds that have anti-inflammatory properties and can significantly reduce muscle cramping, according to research(6).

How to use?

Chamomile tea is the best way to consume this herb.

How much to use?

You can take 1-2 cups chamomile tea daily.

[ Read: Treatments for Stop Toe Cramps ]

3. Cayenne Pepper

Cayenne Pepper

This herb contains capsaicin, which is a natural muscle relaxant. When applied topically, cayenne cream is a potent pain-reliever, according to research.

How to use?

Cayenne pepper cream can be applied to the pain area.

How much to use?

Use the cream twice a day for quick relief from foot cramps.

[Read: Yoga Poses to Relieve Menstrual Cramps]

4. Peruvian Bark

Peruvian bark has antispasmodic properties that helps relax your muscles and nerves. Its anti-inflammatory properties also help blood circulation.

How to use?

Peruvian bark is commonly available as tea.

How much to use?

Drink Peruvian bark tea once a day to reduce foot cramps.

Wearing tight shoes can restrict the blood flow in your body, which can lead to muscle spasms.

If you have foot cramps often, and if they are too severe, consult with your doctor to get to the root cause of the problem and stop foot cramps. More often than not, foot cramps are not a cause of concern and can go away on its own.


1. What Causes Foot Cramps?

Foot cramp has no set cause and can be caused by anything as simple as wearing tight shoes. Basically, when the blood flow in your leg is restricted, it can cause foot cramps.

2. What to Do for Foot Cramps?

Stretching your foot and flexing is the quickest and effective way to get rid of foot cramps.

3. What Helps Foot Cramps?

Walking or placing a warm pack on the cramp can help to manage the blood flow in your foot, which, in turn, can relieve foot cramps.

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