Cramps can often be excruciating and are the result of a muscle that contracts but fails to relax right after. Many a time, these tend to happen in our toes, causing sharp, tightening pain. While they might seem like a harmless result of a mere muscular movement, toe cramps have several underlying causes.
Some of these include dehydration, muscular injuries, constantly wearing poorly fitting shoes, reduced blood flow, or even electrolyte imbalances in the body.
According to a review by Dr. Martin Schwellnus(1), a professor and sports medicine physician at the University of Pretoria in South Africa, the most likely cause of muscle-related cramps is muscle fatigue.
| Muscle cramps, including those in our toes, are caused by involuntary muscle contractions. We have no control over them but can work to prevent them from occurring in the future. |
How to stop toe Cramps?
1. Vegetables
Vegetables like broccoli, spinach, tomatoes, and sweet potatoes are proven to be helpful in reducing muscle cramps, and thus, toe cramps. Being rich in calcium, magnesium, and vitamins, these vegetables, when regularly consumed, can effectively help prevent toe cramps. Green leafy vegetables are also rich in vitamin B, which is extremely effective at preventing muscle cramps.
How to use:
You can consume these vegetables in the form of curries, salads, and even in smoothies and juices.
How much to use:
Consume these vegetables in at least two meals every day. A balanced diet that includes these vegetables in adequate portions can help with muscle-related issues.
2. Fruits
Fruits are yet another effective remedy that can help reduce the frequency of, or even prevent, toe cramps. Bananas, watermelon, avocados, and oranges contain calcium, potassium, magnesium, and are also packed with vitamins.
How to use:
You can consume these fruits raw, as part of a fruit salad, or even in the form of smoothies or juices.
How much to use:
Eat at least one or two of the above fruits every day. This will ensure that your body receives an adequate and consistent dose of a variety of nutrients that can prove extremely helpful in preventing toe cramps. As mentioned above, they are easy to consume and don’t require much preparation, so there are no excuses!
[ Read: Treat Foot Cramps Naturally ]
3. Dairy
Dairy products such as yogurt, cheese, and milk contain high doses of calcium(2), protein, and potassium, all of which help with building and maintaining the excellent health of muscles. They also contribute significantly to muscle repair, making them the ideal dietary inclusions to prevent toe cramps.
How to use:
- You can drink plain milk, or add any flavoring that you prefer. You can also combine the milk with bananas to make a smoothie while doubling the nutritional value.
- Cheese can also be consumed plain or can be added to any of your salads, pasta, or even on a slice of toast.
- Lastly, yogurt can be consumed plain or mixed with your food if you’re not too fond of how it tastes.
How often to use:
Consume at least two glasses of milk or a bowl of yogurt every day to ensure a sufficient intake of protein and calcium, among other electrolytes. You can also consume a small block of cheese a day, but ensure to consume it in moderation; too much can lead to fat accumulation in the body.
4. Nuts
Nuts are a rich source of magnesium and calcium; two electrolytes that are essential to preventing toe cramps. Sunflower seeds, roasted almonds, and walnuts are great options for your daily dietary intake.
How to use
- The ideal way to consume these nuts is in their most natural form.
- While you could add them to desserts, there’s only a certain extent to which you can do so.
How much to do
Consume at least a few nuts a day. 7-10 almonds or a few walnuts should be a part of your diet if you want to fight the occurrence of toe cramps with all your might.
[ Read: Foods to Relieve Muscle Cramps ]
5. Heat and Ice
Heat and ice are incredibly effective in the manner in which they affect our muscles and reduce the pain caused by toe cramps.
How to use:
- Heat half a bucket of water till its comfortably hot enough for you to put your feet in without burning them.
- Alternatively, with ice, you could make an ice pack and hold it over the affected toe for about 5 to 10 minutes.
How much to do:
You can do either of these once after you are affected by a toe cramp to see instantaneous results.
6. Stretches
Stretches are a great way to loosen the muscles after they suddenly contract, causing a cramp in your toes.
How to use:
You can start by stretching your toes, and then move on to your ankles and then your entire leg, Doing this for about five to ten minutes should provide instant relief from a toe cramp.
How much to do:
Do this once for about five to ten minutes the moment you toe cramps, but you can also do these exercises once a day for ten minutes to keep your body and muscles warm, preventing the possibility of a cramp.
[ Read: Treat Leg Cramps Naturally ]
7. Wearing Proper-Fitting Shoes
Wearing ill-fitted shoes can affect the comfort of your feet, leading to toe cramps. Whether they’re a size smaller or larger, either can lead to toe cramps.
How to use:
Buy yourself the right size and fit of shoes, especially if you use them for any sort of physical exercise such as a sport or even running and jogging.
| While muscle cramps are extremely common, those in the legs and toes occur the most frequently. |
Toe cramps are quite common, and unlike popular belief about them being merely the result of our muscles acting out, it’s essential to remember that our dietary and lifestyle habits have a significant impact on our muscles. Thus, ensuring that you regularly consume foods that are rich in proteins, vitamins, and electrolytes is key to proper muscle health.
[ Read: Vitamins for Muscle Cramps ]
FAQs
1. Can I help relieve myself of a cramp by stretching?
Yes, while it does hurt, stretching your toes can help relieve yourself of a cramp.
2. Can I also get to cramps while sleeping?
Yes, some people do experience toe cramps while they sleep, and while these are said to be symptoms of other ailments, those only apply in extreme cases.
3. How long does a toe cramp typically last for?
Toe cramps generally last for a few minutes, but occasionally, the pain can last for a day.
