Experiencing Foot Cramps While Running? - Triad Foot Center

Experiencing Foot Cramps While Running? Try These Tricks to Avoid Painful Cramping

iStock_000023882866MediumDo you suffer from painful and debilitating foot cramps while running? You’re not alone! This is a very common condition many runners experience.

The good news is there are ways to help prevent the painful pinch on your daily run. Try these simple tricks to help keep your foot cramps at bay:

  1. Walk slowly for five minutes before running to warm up your feet. This is often overlooked!
  2. Don’t over-stretch. Too much stretching can cause “stretch flex,” which can actually bring on cramping.
  3. During the first two miles, run 1-2 mile per hour slower than you’d usually run.
  4. During the first 10 minutes, either walk one mile or run one mile. You can also run for two minutes and walk for one minute.
  5. Sometimes foot cramping is caused from ill-fitting shoes. Visit a local show store to make sure your shoes are fitting properly. A low arch can become especially troublesome if your shoes don’t offer adequate arch support.
  6. Are you getting enough electrolytes after running? Make sure you drink six to eight ounces of an electrolyte beverage, like Gatorade, within two hours following your run. Your muscles need hydration after that much exertion.
  7. Don’t sprint out the remainder of your run. Instead, walk at least five minutes before jumping in your car or hitting the showers to allow those muscles to relax slowly.
  8. Biological reasons could also be the culprit of foot cramps. Ask your doctor for a blood analysis to determine if you have low levels in some electrolyte minerals.
  9. Certain medications can also cause foot cramps as a side effect. Ask your doctor or pharmacist if any of the medications are the culprit.

If you continue to experience foot cramping, more seriously issues could be the root of the problem. Contact us or click here to request an appointment. A full evaluation to better pinpoint why you’re experiencing this uncomfortable ailment might be needed.


Disclaimer: The information and other content provided in our blogs, videos, or in any other content or linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. For a full disclaimer, please click here.