Have you ever been laying in bed at night and feel your toes cramp, causing you excruciating pain? Ever wondered why it happens or if there is anything you can do to help ease the pain?
Toe cramps can be caused by several triggers, including overuse, tight fitting shoes, dehydration, aging and mineral deficiencies. Often, some of these causes go hand in hand. When you exercise vigorously, it can deplete your mineral stores through sweat, which causes spasms or cramps. Toe cramps often appear after 50, when bones lose calcium and muscles lose elasticity, causing them to strain to properly support your body.
Wear properly fitting footwear: One of the most common causes of toe cramps is improper fit in your footwear. It’s important to be sure that your shoes have adequate space in the toe box and that they are the right size for your feet. Remember that as you age, your foot size and arch type may change, so it is important to get measured annually. iStep can be a great tool for scanning your feet to ensure proper size and fitting. You can find an iStep dealer near you HERE.
Moderation with exercise: Exercise is great, and should be a part of your regular routine. However, if you are experiencing toe cramps and are exercising intensely, it could be a sign that you should scale it back a bit. If you are sedentary and experiencing toe cramps, it could be a sign that you are experiencing decreased circulation, so be sure to add some healthy, moderate exercise into your routine.
Stay hydrated: It’s no secret that many of us don’t drink enough water. Dehydration is not only an issue that can cause toe cramps, but it is also detrimental to your health. Be sure to drink at least half your body weight in ounces of water a day (so if you weigh 200 pounds, at least 100 ounces a day). Be sure to replenish your electrolytes with coconut water or b vitamins post workout.
Toe To Wall Stretch: To begin this stretch, the heel should be on the ground and the toes on the wall. Place the opposite foot behind you. Keep the legs straight and move the entire body forward. Do not move your upper body forward and stick your backside out. You should feel a very strong stretch in the back of the calf and some stretch in the arch. To increase the stretch, move your heel closer to the wall and increase the angle of your foot. To decrease the stretch, move your heel back and lower your toes. Hold for 60 seconds and repeat 3 times.
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