![]() ![]() Oils such as geranium, chamomile, coriander, and ylang-ylang oils have anti-spasmodic properties.Īromatherapy with lavender or mint scents may also provide a calming sleep environment, which could decrease cramping. You may also want to try massaging some topical essential oils onto your feet before bed. Practice some light stretching throughout the day so that your muscles aren’t tight before bed.Take a warm bath before bedtime to relax your muscles.Untuck the covers from the foot of your bed before you go to sleep so that your feet aren’t confined.You may be able to prevent nocturnal foot cramping with some simple self-care practices: Early treatment is key in preventing this. Consider reaching out to your doctor, a friend, or a local support program.Ĭonditions like alcoholic neuropathy can lead to permanent and progressive nerve damage. In the case of alcohol-related nerve damage, seek help if you’re having a hard time quitting drinking. Limit alcoholic beverages, like beer, wine, and mixed drinks. Supplements are available in your local grocery store, health food store, or online.īananas and leafy greens may also help balance electrolytes. ![]() Ask your doctor about dosage and brand suggestions. There are multiple studies that support magnesium supplementation as a means to help with cramping. If you have a diagnosed deficiency, address it with your doctor’s supervision. Eat well and supplementĮat a well-balanced diet that includes plenty of calcium, potassium, and magnesium. Speak with a doctor if you have concerns about hydrating your body. People who are pregnant or breastfeeding may need additional fluid each day to meet their hydration needs. If it’s darker than that, consider drinking another glass of water. Keeping your muscles hydrated can help prevent cramping.Ī good rule of thumb is that your urine should be light yellow to clear. Drink more waterĮxperts recommend that men drink 15.5 cups and women drink 11.5 cups of fluids like water each day. If you’re having trouble or don’t find any comfortable shoes, your doctor may refer you to a podiatrist for custom inserts. Well-fitted, well-supporting shoes may also help you avoid nocturnal foot cramps. Shoes with a firm heel counter may be better in terms of providing support throughout the day. The part of your shoes that help nest your heel in place is called a heel counter. Wear supportive shoes that are comfortable, especially if you walk a lot on hard surfaces. Deep tissue massage may help in the long term. Taking a warm bath or shower, or using ice may ease any lingering pain. Walking around and jiggling your leg may also help with both foot and leg cramps. What if you’re having a cramp at night? Stretch your foot gently, but forcefully to relieve the cramp by flexing your foot and pressing down on your big toe. Stretch and soothe your musclesīe sure to stretch each day to keep foot muscles loose, especially before and after you get in a sweat session. Try brisk walks around your neighborhood (wearing supportive shoes) or other low-impact activities to start.Īnecdotal evidence from a 2012 study suggests that a few minutes on an exercise bike or treadmill before bed may help with nocturnal leg and foot cramps. New to exercise? Speak with a doctor or medical professional for recommendations on a plan that may work for you. ![]() If you exercise regularly, keep it up! Regular movement may help prevent leg and foot cramps in the day and night. Instead, it’s best to treat its underlying cause. ![]() There are no specific treatments doctors recommend to treat overnight foot cramping. How to treat and prevent nighttime foot cramps ![]()
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