Almost all people know what a cramp is. This muscle spasm can occur at the wrong time, for example, when running, swimming or at night. A cramp appears in the foot and calf muscles. With it, acute pain is observed. Despite the fact that this condition lasts no more than 1-2 minutes, I want to eliminate it as soon as possible, and also not to allow it in the future. This is described in the article.
Mechanism
A cramp is called muscle spasm. It can be in a healthy person, compared with epileptic seizures, which are rare. And short leg cramps are called tonic. They are generally harmless, although they can be a sign of serious violations.
The contraction of muscle fibers occurs at the signal of the brain. This is how the system responsible for human movement functions. The contraction is carried out under the influence of nerve impulses, which are created by the balance of specific trace elements. Components such as magnesium, potassium, and calcium are involved in muscle activity. If there is a lack of at least one mineral, a violation occurs in the conduction of impulses to the muscle fibers, and a cramp appears.
The intake of potassium, magnesium, calcium ions in the cells is carried out with blood. And they are delivered to the body with food. Therefore, many factors can upset the balance of substances that determine proper muscle contraction. Most often, cramps appear in the feet. The reason for this is a systemic circulatory disturbance in this part, so the muscles lack micronutrients.
The duration of this condition can be from a second interval to several minutes. This rarely happens - once a week or a month. Do not worry, as a cramp in the feet is not dangerous. But if this happens often, the spasm lasts a long time and leads to severe pain, you should consult a doctor.
Causes
Why cramps the foot? The main reason is the lack of trace elements that are involved in muscle contraction. The balance of potassium, magnesium, calcium is disturbed due to external factors or various systemic ailments. But usually a deficiency of minerals occurs due to a violation of the blood supply to muscle tissue. And the feet, as a part remote from the heart, suffer more.
The causes of leg cramps in healthy people can be different. Usually they appear due to:
- strong physical exertion, prolonged stay on the legs;
- socks close shoes or high heels;
- dehydration due to excessive sweating;
- sedentary lifestyle;
- prolonged support for an uncomfortable posture, for example, during sleep;
- overwork, stress;
- lack of sleep;
- hypothermia of the feet;
- excess weight;
- unbalanced diet;
- taking medication;
- hormonal disorders;
- alcohol intoxication;
- sun or heat stroke.
Each of these factors can lead to cramps in the foot. But there are common causes that cause cramping in many people.
Sedentary life
Sedentary people are more familiar with muscle spasm than others. Especially often this symptom appears in the feet. Indeed, for the normal functioning of the muscles, they need a regular load. And without movement, atrophy of muscle fibers occurs, shortening of the ligaments, their elasticity is lost over time.
Improving the blood supply to the feet occurs during the active work of muscles. At rest, it slows down, so few minerals enter the cells. For this reason, it often makes the foot cramp precisely at night.
Physical overload
Strong physical activity also often leads to the reduction of the foot. This occurs during sports training, long walking, hard physical work.
These loads lead to intense muscle work, which causes a disturbance in the balance of trace elements, since consumption occurs quickly. Often cramps the foot with excess weight. This is because a strong load is unusual for the lower extremities. As a result, there is a violation of blood circulation, leading to muscle cramps.
Unsuitable shoes
Symptom appears when moving due to uncomfortable shoes. This is the main cause of seizures in this area. When the shoes squeeze the foot, rub or it is on a high heel, the blood circulation of the feet is also disturbed. Therefore, the muscles cannot receive a sufficient amount of nutritional components and involuntarily contract. In addition, a prolonged uncomfortable position of the foot also leads to muscle spasm.
Dehydration
Seizures of the foot and fingers are observed with severe loss of fluid by the body. This occurs in the summer due to heat or intense exercise. Usually this condition is short-term, and after replenishing the body with a sufficient amount of fluid, convulsions usually do not appear.
The situation is more complicated when dehydration appears due to a disease. This applies to diarrhea and kidney disease. A large amount of potassium is lost, which is why cramps occur.
Micronutrient deficiency
When it reduces the foot for no apparent reason, this may be due to a lack of trace elements. This phenomenon is observed during dieting, fasting, unbalanced nutrition. The loss of trace elements occurs due to the use of alcohol, smoking, taking certain medications, severe loss of fluid with sweat, disruption of the digestive system.
Women have a high need for minerals during pregnancy. If micronutrients do not additionally enter the body of the expectant mother, then convulsions will visit her regularly. In particular, this is due to a lack of magnesium and potassium. These minerals are involved in the contraction of muscle fibers. If there are few of them in the cells, spasms occur involuntarily. They will be long and painful with a lack of calcium in the blood. In addition, iron deficiency leads to oxygen starvation of cells, which causes a disruption in their functioning.
Diseases
Some people come to the clinic with this problem, as they often have cramps and are not associated with overload or dehydration. To prescribe the right treatment, the doctor needs to find out why this is happening. This phenomenon can be a symptom of pathology, because of which there is a violation of the blood supply to the limbs.
Cramp occurs due to:
- hypovitaminosis, usually with a lack of vitamins D and B;
- renal failure, which leads to loss of necessary trace elements with urine;
- diabetes mellitus, which causes a decrease in glucose levels;
- osteochondrosis and other pathologies of the spine, due to which numbness of the feet and seizures is observed;
- varicose veins of the legs;
- atherosclerosis of blood vessels;
- flat feet, pathologies of the nervous system;
- arthritis of the toes or gout.
If there is evidence of pathology, then do not eliminate the external manifestations of convulsions. Only treatment of the underlying ailment will help get rid of an unpleasant symptom.
How to treat?
How is foot cramp treated? If cramping is rare, and the cause is overwork or wearing uncomfortable shoes, you only need to prevent these situations. Massages, relaxing baths and muscle stretching exercises prevent cramps. But when this phenomenon is regular, you need to see a doctor for an examination. Choose an effective treatment only after establishing the cause.
Usually it consists of taking mineral complexes, massage, therapeutic exercises for the feet, a balanced diet. With circulatory disorders, special medications and wearing compression stockings are prescribed. If the reason is associated with pathologies of the musculoskeletal system, then orthopedic insoles or orthoses are required to reduce stress on the foot. In case of kidney disease or diabetes, it is necessary to take medications that regulate the supply of necessary trace elements.
First aid
If cramps occur frequently, you should be aware of actions that help reduce seizures, that is, techniques to relieve pain and accelerate muscle relaxation. It is important not to panic, you just need to relax and breathe deeply. When this happens at night, you should sit down, grasp the big toe of the reduced foot and pull it towards you. This stretches the muscles and stops the spasm. It is advisable to stand on a cold floor and walk on it.
You can perform foot massage. It is necessary to rub it intensively, knead it, move your fingers to improve blood circulation. Sometimes it is necessary to prick a flattened muscle with a pin, but this method is painful and unsafe. It is advisable to beat with nails or a non-sharp object. For muscle relaxation, massage is carried out using a warming cream, mustard oil or alcohol.
Prevention
If serious pathologies causing spasms are not detected, but they happen periodically, you need to adjust your lifestyle. There are several tips that help prevent cramps:
- It is important that the diet be diverse, as it provides the body with all the necessary trace elements.
- You should consume at least two liters of water per day, especially in the heat or during sports, this protects against dehydration.
- You need to wear comfortable, soft shoes that do not squeeze your foot, and wear high heels less often.
- Every day you need to perform gymnastics for the feet, which strengthens the muscles and activates blood circulation.
- In the evenings, you need to perform a contrast shower, and after exercise, perform relaxing foot massage.
When he brings his feet, it gives an unpleasant sensation. To avoid this, it is necessary to avoid these situations and observe preventive measures.