Some people are impervious to cramps that curl the toes or punish the arch of the foot. But many more suffer from these muscle spasms. They can happen at any time, but foot cramps are especially disruptive when they happen at night while a person is trying to relax in bed. They may also strike during prolonged, intense exercise. What can you do about them?
Stopping Foot Cramps Quickly:
Q. I’m a lifelong athlete and do triathlons and race mountain bikes. Occasionally, I get foot cramps, especially if my feet are a little cold. Do you have any recommendations for prevention?
A. At one time, doctors thought that leg or foot cramps were the result of dehydration or electrolyte imbalance. Prevention meant staying hydrated, with appropriate electrolytes such as sodium, potassium and magnesium. While those problems may lead to some cramps, many others appear to be triggered when the motor neurons begin to fire uncontrollably.
Stimulating those neurons by activating TRP (transient receptor potential) channels can reverse that nerve firing. What activates TRP channels found in the mouth and throat? Often they are things with strong flavors–capsaicin (essence of hot peppers), vinegar, mustard, ginger or pickle brine. We have heard from readers who ride with individual serving packets of yellow mustard to consume in case of a sudden cramp. These approaches are great for treating foot cramps quickly. So far as we know, they don’t actually prevent cramps.
One reader found an ingenious solution for prevention.
Beyond Bed Soap for Foot Cramps:
Q. You’ve written about soap preventing leg cramps. I successfully used soap in the bed for more than a year with good results (not perfect).
Then the cramps moved from my calves to my ankles and feet. The soap wasn’t helping as much.
Several weeks ago, on the idea that a strong odor helps, I started rubbing lavender oil around my ankles. No more foot cramps!
What Lavender Oil Can Do for Cramps:
A. Your story sent us on a quest to see if there is any research on lavender oil for treating cramps. We discovered a study in the Journal of Obstetrics and Gynaecology Research (May, 2012) showing that when lavender oil (plus clary sage and marjoram) was applied topically, it alleviated menstrual cramps. This was a randomized, double blind trial involving 48 subjects. The anti-cramp effect was significant.
Menstrual cramps are clearly quite different from foot cramps, but the effect may be general. Another study used soap-scented oil to ease the pain of fibromyalgia (Journal of Multidisciplinary Healthcare, Sept. 8, 2008). Perhaps the essential oils in the soap scent are able to relax muscles that are cramping.
Learn More:
People who would like other tactics to prevent or dissipate foot cramps may be interested in our Guide to Leg Pain. It has a number of nondrug suggestions that may be helpful. You can learn more about stopping cramps in our eGuide to Favorite Home Remedies.
