How To Stop Foot Cramps At Night

Over-50s specialist physio Will Harlow shows us how:

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Foot cramps at night are common, especially with age. Low electrolytes can contribute—consider a pinch of salt (if safe) or use electrolyte tablets.

However, this is only usually the case if a) you are on a very low-sodium diet, and/or b) you have been sweating and/or peeing a lot (which latter can be the case if you are taking diuretics, which includes meds that have that as a side effect rather than the main purpose).

Magnesium salt rubs (or soaks) applied to the feet before bed can also help relax muscles and prevent cramps, on a similar principle (and have the bonus that the body is generally much more likely to be deficient in magnesium than sodium, making magnesium salts preferable).

If that fails, then massage is in order:

• Stretch the top of the foot by pulling toes downward while the leg is crossed; hold for 30 seconds, repeat a few times.
• Stretch the bottom of the foot by pulling toes upward and flexing the ankle; hold for 30 seconds, repeat on each side.
• Stretch your calves by leaning into a wall with one leg back and heel down; this helps relieve tension that contributes to foot and calf cramps.
• Use a massage ball under your foot to release tension—gently roll it under the fleshy areas, adding pressure if needed (avoid bones and heel).

For more on all of this plus a visual demonstration, enjoy:

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Take care!