Frequent toe cramps. Why cramping toes: main reasons

The human body is much smarter than itself. Any neglect of needs own body sooner or later it will cause trouble. The unbearable pain from cramped toes certainly has its reasons. Toe cramps don't happen out of nowhere, they're the price you pay for your shoes. high heels or shoes with narrow toes, a sedentary lifestyle or heavy load on the feet, for the inability to create a proper diet. Treatment should begin with a review of your habits and stress.

"Oh, why, why, why..."

So, two classic Russian questions: who is to blame and what to do? Let's start with the question “why do my toes cramp?” There are only two main reasons:

muscle spasm,
lack of calcium in the body.

Now for the details. Sometimes a cramp occurs suddenly and unexpectedly, and it can cramp one thumb or several fingers at once. If the pain only affects your toes, without moving higher, then your lifestyle is most likely to blame. Correcting the problem does not require drug treatment, but a little patience and self-discipline.

Muscles need blood to carry oxygen. When your feet are confined to the tight shackles of uncomfortable shoes all day (and it doesn’t matter at all that the new fashionable shoes cost like a ballistic missile!), our poor muscles experience enormous overload. Try to sit motionless all day, even without a heavy weight on your shoulders - you yourself will understand what it is like

Of course, the muscles go on strike - the feet cramp. And in order for the owner to react quickly, the action is accompanied by unbearable pain. There are two diametrically different reasons that cause finger cramps from muscle spasms:

Lack of activity. We sit or lie down at home, we sit on the way to work, we sit at work, we sit in front of the TV or computer in the evening. It feels like our main motor muscle- the one we are sitting on. In this case, the legs, as a rule, are lowered, and one can only dream of normal blood circulation. What happens when the thin branches of a tree stop receiving life-giving juices from the roots? That's right, they dry out. The muscle fibers also react; they cease to be resilient and elastic. The result was a cramp in my leg.
Excessive activity. This trouble awaits people who are too active in sports, dancers or ballerinas. Here everything is exactly the opposite. The muscles are constantly tense, plus just one glance at the pointe shoes ordinary person causes pain. And the feet of football players, despite fairly comfortable shoes, have to withstand severe impacts. The legs, accordingly, react to such barbarism with protest.

If your lifestyle is mostly sedentary, you need to do a little warm-up for your feet. You don't have to go to Gym(although it would be nice). You can do leg exercises anywhere. Sit comfortably, remove your feet from your shoes and work your toes, raising and lowering them. Then add to the movement of the foot, and finally do a few circular rotations. This warm-up can be done even at work, hiding your legs under the table and taking off your shoes.

In both cases, treatment, in the literal sense of the word, is not necessary. All you have to do is adjust your lifestyle a little, and your grateful body will stop playing dirty tricks in the form of cramped toes.

Not only external reasons

We sorted out uncomfortable shoes and the presence/absence of physical activity, but the toes still go numb, even without external stimuli? There is another, this time internal reason.

Advice to eat right has been heard for decades, but we often ignore it. But in vain. Toe cramps can occur due to a lack of certain elements in the body:

potassium is needed to transmit electrical impulses along muscle fibers;
magnesium is responsible for muscle contraction and relaxation;
calcium is the basis of the whole organism, a physiological “partner” of magnesium, its deficiency can lead to major changes in the blood, it will impede the transmission of electrical impulses, the work of magnesium and potassium;
“sunshine” vitamin D helps you get calcium from food.

Like many things in our body, all these elements are interconnected. If one thing is missing, then the whole harmonious system will soon crumble. This suggests a brilliant conclusion: proper nutrition is the basis of health. And no treatment will be needed.

Add to your diet:

bananas, seaweed, legumes (potassium);
greens, spinach, cereals (magnesium);
milk and dairy products(calcium);
seafood (vitamin D).

If your toes cramp regularly, it will not be superfluous to vitamin complexes with the listed microelements. During heavy physical activity (training, performances), do not forget to drink water - many substances are washed out of the body with sweat.

Internal causes also include some medications intended to treat high blood pressure, asthma, lowering cholesterol levels. Carefully read the instructions for the medications and consult the doctor who prescribed the treatment. What you definitely shouldn’t do is stop taking medications on your own, especially those taken during pregnancy. permanent basis. Your doctor will help you adjust your treatment regimen so that it does not cause toe cramps.

The unpleasant sensation of spasms in the toes, which occurs at any time, is familiar to everyone. It is especially unpleasant when the phenomenon occurs in the middle of the night. There are many reasons for the condition to appear. Let's look at the main manifestations of toe cramps and ways to eliminate them.

What you need to know about seizures

Spasms occur involuntarily, without the participation of consciousness and will. It is customary to distinguish seizures by duration and location. Convulsions happen:

Clonic, short-term contractions and relaxations of a narrow group of muscles occur;
Tonic, a prolonged muscle spasm develops. The finger suddenly begins to harden and cannot be relaxed;
Mixed, there are alternating tonic and clonic signs;
Generalized, there is a dangerous tension of the entire skeletal muscles, often as a result of a serious illness, which can be life-threatening;
Local, when a single group of muscles is immobilized. Such spasms tend to generalize, especially in some dangerous diseases (for example, tetanus).

How do seizures occur?

Muscles are made up of cells that carry nerve impulses. Nerve impulses enter the muscle due to the presence of potassium, calcium and sodium. When a nerve impulse (similar in nature to an electrical charge) enters a muscle, it contracts. The contraction is possible due to the difference in electrical potential.

Cramp in toes

If calcium enters a cell, the element forces it to contract. After the contraction is completed, a state of rest occurs. In this state, calcium is removed from the cell, potassium and sodium enters (in a healthy state, the elements are located outside the cell, in the extracellular space). The penetration process is ensured by magnesium. It turns out that an imbalance of the main ions causes muscle cramps, including the toes.

What causes toe cramps?

This includes hypothermia, wearing uncomfortable tight shoes, or serious causes of finger cramping. Let's take a closer look.

Insufficient physical activity. Unfortunately, physical inactivity is a real scourge of our time. People sit constantly - at work, during rest. The muscles of the toes gradually atrophy. The cause of muscle atrophy lies in anatomical features, the toes are the part of the body farthest from the heart. People rarely move them, the blood stagnates there, and the thin and delicate muscle fibers of the toes gradually lose their firmness and elasticity.
Finding long time in a static position. The position is often uncomfortable. This aggravates the factor of physical inactivity, leading to stagnation of blood in the muscles in the absence of circulation.
Imbalance of nutrients is the cause of many diseases and syndromes, involuntary muscle spasms.
Excessive physical activity leads to constant tension in the toe muscles. This often happens during monotonous movements.
Uncomfortable shoes squeeze your toes. You don’t need to think that the shoes “break in” faster, you just need to be a little patient until they become comfortable. The legs are not able to endure it for long; a muscle spasm will certainly occur.
An increase in temperature contributes to the development of seizures. Such convulsions are called hyperthermic, or febrile.
Damage to the motor area of the brain often occurs as a result of alcohol poisoning or the influence of a bacterial or viral infection on the brain.
Not sufficient quantity glucose is a common cause of seizures, an extremely dangerous condition for health and life. The patient needs urgent medical care- introduction of glucose into the body.

Vitamins and minerals necessary for proper blood circulation

In order for blood to circulate normally in the toes, the body needs the following substances:

Potassium. Biological role element is huge: from its lack, first of all, it suffers the cardiovascular system. Potassium helps nerve impulses travel through muscle fibers. Potassium deficiency is usually caused by profuse sweating in hot weather and excessive physical activity, certain kidney pathologies. Hypokalemia is a common companion to diabetes and intestinal diseases.
Calcium. Without the element, the full functioning of the musculoskeletal system will not occur. There is a lot of calcium in the blood, bones and muscles. Calcium deficiency causes disturbances in the functioning of the kidneys, thyroid gland, others endocrine pathologies. With prolonged hypocalcemia, convulsions and tachycardia develop.
Calcium deficiency
Magnesium promotes normal contraction and muscle relaxation. Magnesium deficiency is provoked by alcohol consumption, gastrointestinal pathologies, and diabetes.
Vitamin D helps normal calcium absorption.

These substances are closely interrelated. Treatment with drugs containing components is required for sick people.

Toe cramps during pregnancy

Spasm of the toes and calf muscles in pregnant women occurs for obvious reasons:

Increase in the size of the uterus. The main cause of cramps in late pregnancy. A woman should consult a doctor; cramps in late pregnancy are often dangerous.
Metabolic disease. Calf cramps often occur as a result of a deficiency of magnesium, potassium, and calcium in the body. During pregnancy, the need for microelements increases significantly.
Swelling. A pregnant woman needs to monitor her fluid and salt intake. Coffee is prohibited; the drink contributes to impaired water metabolism and the appearance of seizures.
Wearing tight clothing causes involuntary muscle spasms.

Associated symptoms with leg cramps

With toe cramps, accompanying symptoms are possible: increased chilliness of the fingers, a feeling of tingling and numbness, and tightness of the skin. The phenomenon is associated with deterioration of blood circulation. Tingling and tightness of the skin, burning is possible with diseases:

Circulatory system

Poor circulation;
Osteochondrosis;
Hemicrania (migraine);
Intervertebral disc herniation;
Lack of vitamins (hypovitaminosis);
Chronic intoxication, including at night;
Tunnel syndrome (compression of a nerve in a narrow part of the legs);
Deforming joint damage and nerve damage leading to seizures;
Multiple sclerosis;
Other diseases nervous system.

If accompanying symptoms appear, you should consult a doctor. Likewise, if seizures lead to a progressive deterioration in well-being. If your fingers often go numb, there is a reason to urgently consult a doctor; a symptom of a herniated intervertebral disc develops.

Typically, the doctor prescribes a series of studies to determine the condition of the nervous system and musculoskeletal system. X-ray and magnetic resonance imaging are prescribed. If studies do not show traces of the disease, you will need to contact an endocrinologist and check your blood glucose. Numb toes are considered a sign of diabetes.

Why do seizures occur at night?

Nocturnal seizures occur from intense physical work and overexertion. If a person has been wearing tight and uncomfortable shoes for a long time, or has simply been in an uncomfortable position for a long time. IN certain moment the finger muscles contract strongly. People with flat feet belong to the group increased risk During the working day, muscles, including your toes, become tense.

A hypothermic person has increased likelihood development of toe cramps. Cold causes reflexive muscle tremors, which is evident high probability cramping of fingers, mainly at night.

Stress factors are dangerous. Relentless constant stress lead to fatigue of the muscles of the toes, which cause painful and unpleasant cramps, especially at night.

What to do if your fingers cramp

It is possible to help yourself if your fingers and feet are cramped, even at night. The main thing is not to panic when the pain grips your leg.

It’s easier to stand on the floor when pain appears in your toes, remembering to straighten up. Often pain prevents the use of a limb. Other techniques have been developed. The simplest thing is to grasp the spasmodic fingers, pulling towards yourself, overcoming the pain. Soon the tension and spasm of the fingers will pass, and the pain will recede. It is possible to make small rocking movements to help treat the spasm.

Let's massage the calf muscle, relieving the spasmed muscles from pain. You should start from the cramped toes to the knee. Rubbing, patting and pinching in the calves reduce pain. It is permissible to place a folded blanket under the knee so that the cramp does not recur at night.

Warming ointments and rubbing with vinegar will help get rid of cramps. If you don't have apple cider vinegar at home, a regular warm foot bath will help. Heat is a universal treatment that helps get rid of toe cramps, even recurring ones.

How to prevent the development of seizures

It is quite possible to prevent the development of muscle spasms. Complex measures are not required; everything you need is quite accessible at home. Required:

Do simple exercises daily to strengthen muscles that are prone to spasms. These actions will ensure blood circulation and transport of nutrients and oxygen to remote areas of the musculoskeletal system. It is useful to run, tiptoe, and swim more often.
It is important to gradually increase the intensity of physical activity.
You're supposed to eat right. In your diet, increase the amount of seafood, bananas, legumes, herbs, cereals, and dairy products.
If the specific nature of the work involves prolonged sitting, it is prescribed to do gymnastics every half hour - change position, stand up, walk, stretch, ensuring normal blood circulation.
Shoes are carefully selected. If the shoe feels too tight when you try it on, it will never become comfortable and you will have to refuse the purchase.

Simple tips will help you forget about cramps and keep your legs healthy. If your finger is cramped, try to stretch the muscle. As a rule, the painful spasm goes away.

Statistically, toe cramps are one of the most common lower extremity problems. This is numbness, which is accompanied by sharp pain and loss of mobility. The intensity and duration of the symptom may vary depending on the reasons that caused it. You shouldn’t endure discomfort: you need to accept Urgent measures to eliminate it, and if it occurs repeatedly, you must consult a doctor and undergo an examination.

Causes of the problem

Experts highlight following reasons why my toes cramp:

Flaw useful elements in the body associated with an unbalanced diet or intake medicines. The most common cause of seizures is a deficiency of vitamin D, calcium and magnesium.
Protein diet. The diet followed by fitness enthusiasts is the reason for the removal of calcium from the body. With its deficiency, the muscles of the arms and legs can contract.
Pregnancy. A pregnant woman needs more useful substances, than usual. An unbalanced diet can cause unpleasant symptoms.
Frequent stress, due to which the body is constantly in a tense state.
Flat feet, lumbar osteochondrosis, varicose veins. Cramps in the toes become the first symptoms of the progression of these ailments.
Wrong choice of shoes. Walking for a long time in uncomfortable and hard shoes leads to disruption of the blood supply to the foot, which leads to cramps and pain.
Arthritis, arthrosis - can lead to convulsive phenomena accompanied by pain and numbness.
Excess weight, hypothermia and other factors.

Only a doctor can give an exact answer to the question of why the feet are cramped, based on the results of the diagnosis. If the problem constantly haunts you, be sure to contact a specialist. Attempts at self-medication can result in disastrous results.

Cramping feet: how to deal with the problem?

If cramping of your fingers occurs regularly, you should consult a doctor. Based on the diagnostic results, he will determine what to do in a particular case. First, you need to visit an orthopedist, who, depending on the results of the examination, may refer you to an orthopedist or phlebologist.

To make an accurate diagnosis, the following tests may be required:

Ultrasound of leg vessels;
x-ray lower limbs;
blood analysis.

Once the diagnosis is made, the doctor prescribes a course of treatment. Usually it includes a special diet that allows you to saturate the body with vitamins and microelements. It includes low-fat varieties fish and meat, nuts, fresh fruits and vegetables. Additionally, it is necessary to take pharmaceutical vitamin complexes.

If the seizures are associated with nervous overstrain, the doctor will prescribe sedatives. You will need to analyze your lifestyle and think about what you need to give up so that you are not haunted by fatigue and stress.

To strengthen the blood vessels of the legs, ointments and gels are prescribed; products with horse chestnut in the composition. Daily foot baths based on medicinal plants or sea salt. They improve blood circulation, relieve tired legs and help you relax.

If you have cramps in your feet, and these cramps are associated with diseases such as varicose veins, arthritis, arthrosis, the doctor will determine a comprehensive treatment that includes medications, physiotherapy, exercise therapy and other therapeutic methods.

How to quickly get rid of pain if your toes are cramped?

When your toes cramp painfully, household and work matters fade into the background. The person freezes, waiting for the sharp discomfort to disappear.

To deal with it faster, use the following recommendations:

Apply an ice cube or any cold object to the cramped limb: it blocks pain receptors. If possible, place your foot in a bowl of cool water.
When the pain subsides a little, lie down so that your foot is above the level of your heart. This will ensure blood flow from your fingers and improve your well-being.
If your legs are cramped in pain and you are in the office, take off your shoes and socks and walk across the floor, overcoming the discomfort. The unpleasant sensations will immediately subside.
Rub the affected limb forcefully. By pressing on a muscle with spasm, for example in the area of the thumb, you help it relax.
Prick the cramped foot with the tip of a pin. This method has instant action, and therefore is often used by swimmers.

If after the end of the attack there is still discomfort in the foot, wrap it with an elastic bandage for several hours.

Video

Video - Ways to get rid of toe cramps

Traditional medicine methods

Plow healers give a lot of advice on how to get rid of muscle cramps and associated pain. Remember: these techniques are not a replacement traditional therapy. First you need to see a doctor who will tell you how to treat the problem, and then use folk recipes as an addition.

Practice has proven the effectiveness of the following methods:

If your toes cramp, quick removal For pain, it is enough to rub mustard oil into the foot.
To forget about cramps, you need to rub lemon juice into the skin of your feet every evening for 14 days.
To reduce pain during an attack, use yarrow tincture. Pour 20 g of dry grass and 10 g of thyme with 250 ml of vodka. Leave in a dark place covered for ten days, strain. Lubricate the cramped limb, then put on warm socks and do not move your leg for a quarter of an hour.
Will help get rid of frequent cramps onion infusion. Pour boiling water over the husks and leave covered for 30 minutes. Drink two tablespoons after dinner. The course of treatment is 30 days.

It is known that the causes and treatment of seizures are related to diet. The provoking factor may be a lack of potassium in the body. To replenish its reserves, you can regularly drink homemade kvass.

To prepare it, rye crackers are filled with water and left for four hours. Then dry yeast is added to the composition, the liquid is left under the lid for another eight hours. It is recommended to store the finished drink in the refrigerator. It should be drunk half a glass in the morning and evening before meals.

Chamomile decoction has a beneficial effect on treating the problem. It is necessary to pour two tablespoons of dried flowers with half a liter of boiling water, keep under the lid for 30-40 minutes. Drink 150 ml after breakfast and lunch.

How to prevent seizures

When your toes cramp, they are pierced by sharp pain. A man wakes up in the middle of the night, stops in public place in order to somehow reduce the discomfort.

The problem can be avoided if you take simple preventive measures:

Drink enough liquid: at least two liters of still water per day. This will make the muscle fibers more elastic.
Make your diet balanced and varied. Don't forget to include lean meat and fish, fresh vegetables and fruits.
Perform exercises to train muscles that are prone to cramps. Swimming, tiptoeing, and jogging are good for your toes. Regular physical activity will improve blood flow in this area and the cells will receive more oxygen and nutrients necessary for normal functioning.
When playing sports, do not chase Olympic records. Increase the load gradually.
If you are busy in a sedentary office job, do not forget about regular exercise. Every 30-60 minutes it is recommended to stretch, stand up, walk, or at least stretch your toes. Minimal physical activity will improve blood flow in the lower extremities.
If you often experience cramps in your toes, get into the habit of self-massaging your feet every evening. Use rubbing, pinching and patting movements, turn your fingers around your axis. You can supplement the procedures with injections with a non-sharp object.
Choose the right shoes. Avoid rigid and uncomfortable models. Do not buy shoes that are too tight when you try them on: the likelihood that they will wear out is minimal. Give preference to natural materials.
If after a difficult working day feet hurt and swell, take cold and hot shower: it normalizes blood circulation. To relieve tension, self-massage is recommended, consisting of pinching, rubbing, and stroking. This simple procedure is indispensable for pregnant wives and ladies who prefer high heels.
Toe cramps are often caused by chronic fatigue, regular lack of sleep, accumulated stress. In order not to endure pain and not to treat the problem, do not drive yourself “into a corner”: dose out physical and mental stress, set aside enough time for sleep. To relieve nervous tension after a hard day, drink soothing teas and herbal infusions.

Constant cramps are a dangerous symptom that may indicate the presence of serious illnesses. Don't get carried away folk remedies, be sure to consult a doctor who will diagnose and prescribe treatment taking into account the characteristics of your body.

One of the most common problems related to lower extremity health concerns the cause of cramped toes. If you have experienced this feeling at least once, you can hardly confuse it with something. Together with an unpleasant and intolerable pain syndrome, the cramp makes it impossible to move normally. There is a need to take quick and effective measures to relief from pain. If seizures occur frequently, you should seek medical help to determine their cause and prescribe treatment.

Causes of seizures

Toe cramps, the causes of which can be different, are involuntary muscle contractions accompanied by severe pain and distortion of their normal position. When this phenomenon occurs, a person is unable to walk normally until it is eliminated.

It is almost impossible to find out on your own why your toes are cramped. To do this you will need to submit necessary tests, undergo examinations by highly specialized specialists.

Among the main common causes of leg cramps are:

Low content of microelements and vitamin D in the body. Most often, the toes cramp because there is a deficiency of calcium and magnesium in the body. A person can receive an insufficient amount vitamins from food, and are also susceptible to leaching due to taking certain medications.
Pregnancy period and breastfeeding. During gestation and feeding, the mother's body must provide important microelements not only to itself, but also to the developing and feeding child. It takes great amount resources that a woman must restore not only by choosing the right menu, but also by taking additional vitamin complexes in consultation with the doctor.
Protein diet. No matter how useful and popular it may be, its deficiency manifests itself precisely in the fact that the body loses calcium, and it is not possible to replenish its deficiency. Typically, this diet is followed by those who regularly exercise and build muscle mass.
Stressful situations trigger the most different processes, which are aimed at mobilizing both resources and protection. Constant exposure to stress has an impact Negative influence on general state, which can also manifest itself in toe cramps.
Flat feet, radiculitis, varicose veins. Muscle spasms can alert you to the development of these diseases. If you suspect that unpleasant symptoms are associated with the appearance of one of the listed diseases, then it is very important to get diagnosed in a timely manner.
Hypothermia. This is a cause of toe cramps that can be easily identified and treated immediately.
Wearing uncomfortable narrow shoes with heels for a long time leads to impaired blood supply and cramps in the toes.
Excess weight leads to a wide variety of negative consequences for a person.
Arthritis and arthrosis are often accompanied by cramps of the toes, but at the same time pain and numbness should be observed.

How to relieve pain?

Toe cramp is a very unpleasant and very painful phenomenon. If she caught you at an inconvenient time, you will hardly be able to endure the pain and hide it. That is why it is important to know what to do to quickly relieve the condition if your toe (most often the big one) or several are cramped.

It is best to apply something cold to your feet. If your fingers are cramped, take off your shoes and socks and force yourself to walk on a cool surface. A foot bath with low temperature water will also help. After this, you need to take a position where your feet are above the level of your heart. There will be an outflow of blood painful sensations will weaken.

Pull your fingers towards you and massage them. You can even pinch the skin. Rub the cramped finger or several as hard as possible.

If your finger is cramped, prick the area where the cramp is felt with a needle (use this method only when you urgently need to eliminate the cramp).

When your fingers and feet cramp, but the pain does not go away after the cramp is relieved, use an elastic bandage. This will help you get back on your feet and move around painlessly.

To ensure that toe cramps do not take you by surprise, you need to pay enough attention to the prevention and treatment of this syndrome.

Prescribed treatment

The causes and treatment of seizures are interrelated. It is best to start by making an appointment with a therapist and phlebologist. Visiting these doctors will help you rule out serious problems with your health and continue to use traditional medicine if you prefer them to drug treatment.

Among the special procedures that must be completed to identify the causes of seizures:

blood analysis.

diet;
inclusion of vitamin complexes in the diet;
use of external drugs;
use of foot baths;
application sedatives to normalize the psycho-emotional background.

Successful treatment is possible only with strict adherence to medical recommendations.

Many traditional medicine recipes can lead to recovery if you know exactly the cause of toe cramps.

Lemon juice should be lubricated on your feet for 2 weeks, repeating the procedure morning and evening. Only one lower limb can be treated if the pain is localized primarily in it.

To prevent and treat cramps in the toes, you can prepare your own bay oil. To do this, pour 50 g of dry bay leaf with 1 glass of unrefined vegetable oil. The preparation is prepared for 2 weeks in a dark place with low humidity. After straining, lubricate your fingers with it.

The crafty husk is no less effective than the onion itself. With its help you can successfully fight toe cramps. To do this, you just need to pour boiling water over it, leave for 10 minutes, and drink before going to bed.

Chamomile has long established itself as a traditional medicine, effective in the fight against a wide range of diseases. In order to get rid of muscle spasms in the toes, you need to pour 20 g of dried flowers into two glasses of boiling water and leave for 40 minutes. The resulting infusion is filtered and drunk between meals.

A tincture of thyme with yarrow is very effective for getting rid of cramps. 10 and 20 g of dry herbs, respectively, are poured with vodka (you can use 200 ml of alcohol). It is infused for all 10 days, and then rubbed into the foot and fingers, and placed in dry heat(under the blanket).

Instead of tea, you can drink raisin infusion every day. Dried grapes poured with boiling water should be left to steep for at least 12 hours. It is very useful to alternate this tea with chamomile infusion.

Preventive actions

You can drink various herbal teas and infusions of medicinal herbs to prevent toe cramps; you also need to pay attention to your habits and lifestyle. You may have to change something, give up bad habits and acquire useful ones.

First, always pay enough attention physical exercise. This is what is missing in most people's lives. Let them be light and simple, but you need to do them every day. This is important for blood circulation, supplying oxygen and nutrients to cells. It’s very good if you go jogging, swimming, etc.

Secondly, think about your diet. It must be balanced and saturate the body as much as possible. essential vitamins and microelements. Include more cottage cheese, bananas, cereals, herbs, seafood in your menu, seaweed. This will help you not only get rid of toe cramps, but also feel cheerful and full of energy.

Thirdly, choose comfortable shoes. You can also walk in narrow high-heeled pumps, but only if long-term walking is not intended. This not only disrupts blood circulation in the feet, but also puts enormous stress on the spine. Sometimes this can cause not only cramping of the fingers, but also cramping of the feet and calf muscles.

Waking up at night from a nagging muscle spasm in the legs, many questions arise about the cause and methods of treating the disease. Poor quality materials from which the shoes are made and heavy load on the feet can also affect the occurrence of cramps. If they appear more than once, then you should not hesitate to go to the doctor.

Causes of leg cramps

To provide normal functioning organs and processes, the human body accumulates the required amount of various chemical substances.

Daily supply of microelements replenished when eating, drinking water and other drinks, while breathing along with air.

In case of shortage required quantity magnesium, potassium and calcium, seizures occur. Magnesium is responsible for supplying oxygen to the heart, and calcium is involved in the transmission of nerve impulses, and these substances are found in higher concentrations in the bones.

Micronutrient deficiencies can be caused by monotonous diet or products that do not contain anything beneficial to the body.

One small cup of coffee can reduce calcium levels by approximately 3 mg.

So what happens to those who drink more than four cups daily?

Some medications have by-effect for microorganisms in the form of impaired absorption.

Also bad habits have a detrimental effect on chemical substances our body, which cannot be synthesized themselves, but come from food.

Can't be allowed reducing the amount of water lower in the body physiological norm, which can also lead to involuntary contraction of muscle fibers. If dry mouth, diarrhea, apathy, nausea and vomiting occur, it is necessary to restore the water balance.

To do this, you need to drink at least two liters of water during the day. This is especially true for those who play sports or spend a lot of time in the heat, since along with sweat the body loses significant amount microelements. Drink water half an hour before meals in a volume of 150 to 300 ml.

Any physical activity should be in moderation and in accordance physical abilities each person. An incorrectly selected workout can cause a lot of stress on certain muscle groups. Classes should be structured in such a way that different areas of the body are worked out, without monotony.

For beginners, it is better to contact an experienced trainer who will draw up a schedule individually. Also, cramps can occur during prolonged exercise during work, where it is necessary physical strength(eg lifting weights). It is necessary to take time to rest to avoid problems.

While swimming in a river or lake, convulsions may occur due to sudden temperature changes. The water is warmer on the surface and colder at the bottom. You should not visit bodies of water where there are no lifeguards or other people. If an attack of contraction in the legs begins while swimming and far from the shore, it will be difficult to get onto land even for those who know how to swim well.

Best to visit public pool, where the water is maintained at room temperature. In winter, there is also a change in temperature, when it can be cold outside in shoes, but hot indoors. Sometimes your feet sweat, creating a warm, humid environment, but in cold weather it quickly cools down. The shoe material should be natural, but at the same time warm enough for low temperatures.

Orthopedic diseases can also be a source of leg spasms. With flat feet, the foot changes, swelling and heaviness appear, and varicose veins appear. For flat feet, special orthopedic insoles, and shoes should not be flat-soled.

Poor circulation in the lower legs also causes cramps. This is usually associated with vascular diseases, and oxygen stops flowing into the required quantity to certain places. Due to frequent injury to the toes, involuntary muscle contractions may occur.

Even accidentally hitting your little finger on furniture can lead to unpleasant sensations. There may also be invisible injuries that can be identified by infrequent pain. If after a long time the injury remains painful feeling, then perhaps there is a reason to consult a doctor.

Often emotions take precedence over reason, a person is very worried, worried and ultimately suffers from cramps in the feet. First of all it suffers nervous system, which is subjected over and over again emotional stress and stress.

In this case, microelements are also important, which, due to the large amount of the hormone cortisone, are less easily absorbed in the body. Since the process of tension and relaxation of muscle fibers is controlled by calcium, its deficiency can lead to cramps. Before bed, you can take soothing baths with essential oils and do yoga.

What to do for seizures (treatment)?

To prevent the possible occurrence of a spasm, you need to understand your diet, make it varied and healthy. Add sports to your schedule, you can start by doing exercises in the morning.

Drink coffee instead green tea which is calming. Evening walks will distract you from what has accumulated during the day and relieve you of bad thoughts. Before going to bed, you can do a foot massage, relaxing baths with essential oils, sea salt.

Stretching the leg muscles several times a day to avoid blood stagnation and heaviness in the lower extremities.

Get rid of sudden spasm Several ways will help:

Find a cold surface and stand on it until the spasm passes; you can also apply cold objects;
Massage the area where involuntary muscle contraction began;
Provide physical painful effect(pinch, lightly prick with a needle) to the place where the cramp occurred;
Stretch the muscles, pull your toes towards you with one hand and rub and squeeze the spasm with the other.

Toe cramps at night

A sudden awakening from a strange and excruciating pain indicates the appearance of night cramps.

After a difficult day, emotionally and physically, such cases are not uncommon.

The muscles relax, however, due to problems with blood vessels, severe muscle fatigue or micronutrient imbalance, involuntary contractions may occur.

In this case, you need to do cold compress to relieve spasm. Also, place a magnet next to the bed, which, during a cramp, is moved to the place where the involuntary muscle contraction occurred.

Why do my legs cramp in the pool?

During long voyage the leg muscles are tense, and without timely stops to rest, a cramp attack may begin right in the water.

Even experienced swimmers who visit the pool frequently need to be extremely careful.

If you have leg injuries, it is better to refrain from swimming.

If there are vascular diseases, problems with nerve endings, venous insufficiency, you should talk to your doctor before going to the pool.

The water temperature should be warm enough to avoid hypothermia.

It happens that there is no person in the pool to help you get out of the water, so you can do it yourself stop the spasm:

The first step is to remain calm in an already tense situation and try to get out of the water without making sudden movements;
If you have difficulties with the first option, then you need to try to pinch yourself in the area of the foot, by the toes;
Underwater, try to stretch your muscles;

Cramping toes in children

Unexpected crying in the middle of the night could be explained night cramps in a child. Mom shouldn't be scared or panic. If the child cannot explain what is bothering him, then he should be asked to show the place of pain and talk about the sensations. If it is still a cramp, then massage the area with warming ointment.

Lightly, very carefully, pinch the skin.

You should also review the child’s diet to check whether it has enough microelements necessary for growth. The pediatrician can prescribe the missing vitamins. The baby may develop flat feet, which may be due to improper shoes.

At an early age, for the correct formation of the foot, it is better to buy orthopedic shoes from natural materials. Many children have a sweet tooth, and large amounts of sugar can also cause seizures.

Folk remedies against seizures

Fresh squeezed lemon juice Rub into the skin of your feet morning and evening for two weeks.

Chamomile will also help cope with illness if you drink it instead of tea.

In kindergartens and schools, they sometimes make raisin compote, which is also useful for cramps.

It is easy to prepare mustard warming ointment at home, which consists of two teaspoons of mustard powder and a teaspoon olive oil. Before applying to the feet, you need to check for skin reaction on the inner elbow.

Mustard ointment can be replaced with oil of the same plant, which is used to rub your feet at night. You can also try putting a little salt on your tongue and keeping your mouth open so that the salt does not dissolve in your saliva. Many people have it on their refrigerator magnets, which at the right moment will relieve a cramp attack if you apply it to a sore spot.

Bee honey, which is beneficial for the whole body as a whole, will relieve muscle spasms if you eat a couple of teaspoons during the week.

Surely everyone has had cramps in the fingers of the lower extremities at least once. Having experienced this most unpleasant feeling, many begin to wonder why their toes are cramped and how to deal with it. There are a lot of reasons for this unpleasant problem, and before starting treatment, it is necessary to find out what they are, only in this way can you get rid of spastic syndrome forever.

All muscle contractions occur involuntarily; a person does not make any effort for this. In medical practice, seizures are classified according to their location and duration of the attack.

Spasmodic muscle contractions are:

Clonic type. They have a short duration between contraction and relaxation of muscle tissue.
Local type. Such cramps are caused by immobilization of a certain muscle group. But if they are a symptom of a disease such as tetanus, then they affect the entire muscular system in the body and lead to death. In other cases, they are safe and pass quickly.
Tonic type. Such spasms have a long duration, and it is impossible to relax the fingers during an attack; only after its cessation does their motor function return.
Generalized type. This type of muscle spasm is very dangerous as it affects the entire skeletal muscle. He may be called serious illnesses, threatening not only loss of performance, but also death.
Mixed type. Such convulsions in which tonic and clonic symptoms are combined.

Causes

Muscle tissue consists of cells that serve as original transmitters of nerve impulses that enter there due to the presence of elements such as sodium, potassium and calcium in the body. When an impulse, somewhat like an electrical charge, passes through a muscle, the muscle contracts. The contraction occurs due to the fact that the impulses have different electrical potentials or polarities.

If in muscle cell calcium compounds enter, they contract. After this comes complete relaxation. Then calcium molecules are removed from the cells, and they are replaced by potassium and sodium compounds, accompanied by magnesium replenishment. The imbalance of these minerals answers the question of why the toes and other muscle groups cramp.

Severe hypothermia, uncomfortable shoes or accompanying illnesses lead to cramping of the toes.

The reasons for this unpleasant problem are:

Insufficient physical activity. The vast majority of modern people suffer from physical inactivity, since we spend most of our time in a work chair or on the sofa in front of the TV. It is for this reason that not only the foot, but also the fingers of the lower extremities begin to slowly atrophy. Cramps occur not only because the legs are the furthest part from the heart, but also because there is no proper activity, which means that blood flow is disrupted, and constant congestion results, leading to loss of elasticity and firmness of the muscles.
Staying in one position for a long time. Often being in one position, and even an uncomfortable one, many notice how the foot first begins to go numb and cold, and then unpleasant spasms appear. All this happens due to blood stagnation and impaired circulation.
Improper metabolism. Disrupted metabolic processes can lead not only to cramped legs, but also to much more serious diseases.
Excessive physical activity. Severe overloads can also trigger the appearance of spastic syndrome.
Uncomfortable and tight shoes. You shouldn’t take shoes one size smaller and think that they can be worn in. Cramped thumb- this is an indicator that the shoes are tight and should not be worn.
Heat . Hot water or elevated temperature bodies can lead to muscle spasms, which doctors classify as the hyperthermic type.
Damage to the brain area responsible for motor activity. This problem can arise as a result of poisoning with toxic substances or due to meningitis.
Lack of glucose. A lack of this component can cause cramping of the toes, and muscle spasms appear in other parts of the body. This condition is very dangerous, because if the glucose in the body is not replenished, death can occur.

In pregnant women

What to do if you experience toe cramps during pregnancy. First you need to find out the cause, and only then begin treatment. The reasons may be as follows:

The uterus is increasing in size. It is this that can cause a woman’s toes to cramp and her lower extremities to go numb. If muscle spasms occur during later, proper treatment is necessary otherwise complications may occur.
Disturbed metabolic processes. A lack of microelements can lead to this. During pregnancy, the body consumes them twice as much, so the reserves need to be replenished.
Swelling. To avoid swelling, and subsequently convulsive syndrome, it is necessary to reduce the intake of fluids, caffeine and salt during pregnancy.
Wearing tight clothing is also a common cause of muscle spasms.

Treatment

To save a patient from seizures, the doctor first makes a diagnosis and establishes the cause of the disease, and then prescribes treatment. Therapeutic agents include drugs that improve blood flow and vitamin-microelement complex, the deficiency of which leads to spasms.

To improve the circulation process in the fingers of the lower extremities, it is necessary to replenish the body with the following substances:

Potassium. Doctors consider this element very important role. Firstly, the heart and blood vessels need it. Secondly, it promotes the spread of nerve impulses along muscle fibers. Its deficiency can lead to severe sweating, as well as diseases excretory system, in particular the kidneys. Also, its insufficient content in the body may indicate diabetes or intestinal problems.
Magnesium. This element helps the muscle system contract and relax. Its deficiency can cause frequent use alcoholic drinks, intestinal and stomach problems, diabetes.
Calcium. A deficiency of this element leads to brittle bones and teeth, as well as common problems With musculoskeletal system. Calcium is mainly found in blood, muscles and bones. If it is present in the body insufficiently, then problems with the kidneys and thyroid gland will begin. If you do not prescribe the correct treatment and do not begin to compensate for the deficiency of this element, heart failure and convulsive syndrome will develop.
Vitamin D. This vitamin allows calcium compounds to be absorbed in the body.

All of the above substances are interconnected, so when treatment is prescribed, all these elements are present in it. These can be both medicines containing them and balanced diet which they are included in.

Prevention

Why fight a disease if it can be prevented? To ensure that you are never bothered by cramps, all you need to do is follow these steps:

Every morning, perform a set of simple exercises that strengthen the muscular system. In this way, blood flow can be established and nutrients and oxygen flow to the fingers and other parts of the lower extremities. Walk on your toes more often and visit the pool.
Also remember that you cannot overexert yourself; the load must be increased gradually.
Eat right. The menu should include bananas, greens, legumes, fish, dairy products and cereals.
If your job involves constant sitting, try to do various exercises every thirty minutes or just walk around the office, for example, looking out the window. This way you will ensure blood flow to your fingers.
Shoes need to be selected very carefully. If it's too much for you, don't think you can push it away. Refuse to buy it, regardless of its beauty and presentability.

Considering these simple tips, you can forget about muscle spasms and keep your lower limbs healthy.

Foot cramps are an unpleasant, even painful process, during which one or many muscles contract. Why the feet are cramping worries those who have suffered from this phenomenon. The most intense is a cramp in the feet, in which a person feels the toes twisting and a pulsating pain is felt in the foot. Such attacks can differ in their type - they can appear at night and during the day, and spasms are also distinguished by location - fingers, calves. All these phenomena occur against the background of various provoking factors.

Features of the occurrence of night attacks

If your feet cramp at night, these areas of the limbs are very painful, and the attack can last up to four to five minutes. These attacks can occur regardless of age category and on gender.

Factors that provoke such an attack are:

disturbances in the activity of the nervous system;
period of bearing a baby;
dysfunctions in the body, in which circulatory disorders occur in the lower extremities;
increased fatigue in the muscular system of the legs;
application of certain medications;
acute lack of vitamins and minerals in organism;
presence of flat feet;
awkward position during sleep or rest. For example, if a person bends his leg a little and lowers his foot down. This position provokes shortening of the muscle, and the result is a spasm of pain.

If your feet are cramped, the reasons for this can be very diverse.

Common causes of cramps

A spasm can appear in one area of the foot or in several at the same time. Such phenomena always appear suddenly. There are certain predisposing conditions to the occurrence of such a problem, among which wearing the wrong shoes is common. This puts pressure on the foot and interferes with blood circulation. When wearing such shoes regularly, cramps may occur. Another common reason for this unpleasant phenomenon There is an acute lack of microelements in the human body, in particular magnesium, calcium and potassium.

Often, a spasm can occur when the lower part of the limbs is hypothermic. As a result, normal blood circulation is also disrupted. During varicose veins, veins increase in size and their walls become thin. As a result, nodes begin to form, accompanied by convulsions. When the body is dehydrated, blood fluid thickens and sodium levels decrease, which can also trigger convulsive seizures in the feet.

In women in menstrual period The amount of blood fluid in the body sharply decreases, which can result in a spasm. Frequent stress and emotional overstrain lead to fatigue and depletion of the body's resources, and the reaction is a cramp in the feet. Often such unpleasant sensations appear in professional athletes, since their muscular system is in constant tone.

With the uncontrolled use of diuretic medications, the excitability of the nerve roots increases, since useful microelements are removed from the body when frequent visits toilet. Seizures may also occur in people with a history of diabetes, during the development of this disease, disruptions occur in the microcirculation of blood fluid. Diseases musculoskeletal system can also cause spasms (for example, arthritis, sciatica, gout, flat feet).

If these conditions are present, convulsions may appear in the feet. Before this phenomenon begins to occur, a person feels a slight tugging on the bottom of the foot. After which painful sensations suddenly arise, intense compression in the spasmodic area. A person cannot lean on a limb; the muscles become tense, elastic, and dense.

What could cause this phenomenon:

if the foot is cramped, it is necessary to stop the attack first;
after which it is necessary to find out the reason for this phenomenon;
prevent possible appearance future seizures.

Situations that provoke convulsions

If your foot cramps, the cause may lie in many situations. In order for muscle contractions to always proceed normally, the human body needs a large amount of an element such as magnesium. If there is a shortage of such useful microelement, may cramp your feet.

If a person has increased fragility of bones, they often ache, hair is unhealthy and too brittle, nail plates break, peel, this is direct evidence that there is very little calcium in the body. And its deficiency can also cause problems with the dental apparatus, it appears severe irritation, fatigue. If calcium and magnesium are not replenished in the body, cramps will occur very often.

Iron deficiency provokes a condition in which the body's cells do not have time to sufficiently saturate themselves with oxygen, which results in convulsions in the muscular system, including the feet. If you follow a long-term diet or take medicines to reduce glucose in the blood fluid, an acute lack of glucose appears, and the result is a cramp.

If sudden changes in body temperature frequently occur, for example during sunstroke or during frostbite, convulsions may also appear. Due to the development of a cold or viral disease, in case of alcohol poisoning, brain cells can be influenced by nerve impulses, and this can also trigger the appearance of cramps in the legs. If there is not enough oxygen in the tissues and vascular system, diseases of the vascular system can develop, resulting in convulsive seizures. When consumed hormonal contraceptives Various disruptions in the body can also occur, resulting in convulsions.

How to treat and provide first aid for seizures

When finding out the cause of this condition, you should know how to properly help a person in such a situation, what to do to stop the attack and how to get rid of such an attack yourself. First you need to calm down, calm down the fear and growing panic. Raise your torso slightly. Sit on the bed, lower your limbs to the floor. Thanks to the effects of cold, blood microcirculation will improve. Next, you need to slowly and carefully rise to your feet.

The body position is straight, legs should be together. After a few seconds, the unpleasant symptoms should disappear. The blood flow will improve and the attack will pass.

Treatment or relief of an attack also consists of the following manipulations - the leg must be pinched, pricked with a needle or pin (this is why people who are professional swimmers have a habit of carrying an inconspicuous small pin with them - in a particular situation it can even save their life ). In order to help blood flow improve, you should gently massage the limb and pat the surface of the skin in the area that was affected by the convulsion. After restoring blood flow, it is recommended to perform a self-massage procedure, rest well, and try to sleep.

After stopping the attack, it is recommended to find out its cause. If necessary, undergo appropriate treatment. In the future, to prevent repeated attacks, you should adhere to simple rules: give your legs a moderate load, this will strengthen the ligaments and muscles, it is important to control your body weight. It is also important to wear comfortable shoes that will not put pressure on your feet. It is recommended to do light jogging at least three times a week. It is also important to adjust your diet to saturate the body with the missing substances.

Almost every person has encountered such a problem as toe cramps at least once. If the process begins at night, during sleep, then this is very unpleasant, since not everyone will understand what is happening when they are awake. To identify the real reason appearance, you need to see a doctor.

But it happens that health care is inaccessible or the person himself does not want to “run around clinics with such trifles.” It is noteworthy that the appearance similar symptom may clearly indicate the presence of some disease, and if your toes are constantly cramping, then a visit to a medical facility should not be postponed.

How does this happen

Muscle tissue consists of cells that allow the passage of nerve impulses. This “movement” occurs unhindered if the body does not experience a deficiency of magnesium, calcium, potassium and sodium. In fact, nerve impulse is an electrical charge that commands the muscles to “contract,” which occurs due to potential differences.

When all necessary substances enter the cell chemical elements, no pathologies can arise: the muscles contract and go into a state of rest, according to the algorithm laid down by nature. If an imbalance of chemical elements occurs, this leads to seizures.

Cramping toes - causes of cramps

Lack of glucose

If human body experiences glucose deficiency, this condition is considered dangerous to health and life. That is why it is necessary to quickly respond to the appearance of seizures, because sometimes life depends on the timely administration of glucose.

Deficiency of vitamins, macro- and microelements

Lack of vitamin A, D, group B, as well as calcium, magnesium, potassium, sodium and iron leads to dysfunction nerve fibers. A deficiency of these elements may occur due to long-term use medications or poor diet.

Excess protein

Fitness enthusiasts are at risk because a diet rich in protein is not as healthy. Protein, along with coffee, tends to remove calcium from the body, due to the lack of which not only the toes, but also the hands cramp.

Alcohol intoxication or brain disease

Many incidents can happen to a person who has had too much alcohol, because the body poisoned by ethyl alcohol reacts in the most unexpected way, for example, by the appearance of toe cramps. A similar situation occurs when the brain is damaged by certain viral or bacterial infections, meningitis is particularly insidious. Brain tumors and circulatory disorders should also be included in this group, since all this causes damage to the motor area of the brain.

Tight or uncomfortable shoes

Wearing boots and shoes even half a size too small also provokes the appearance of cramps. Some people specifically buy shoes that are a little too tight, motivating their decision this way: they will wear out and will fit. The feet cannot endure such inconvenience for a long time, and ultimately they will respond to such an attitude towards themselves with cramped toes.

Arthritis and arthrosis

If severe pain and numbness of the toes are accompanied by cramps, then this is more than serious reason to draw attention to the problem.

Insufficient or excessive physical activity

If a person moves little, then all the muscles, including the toes, gradually atrophy. These parts of the body are located at a considerable distance from the heart, and therefore cannot boast of good blood supply. Constant blood stagnation, due to lack of movement, leads to a gradual loss of firmness and elasticity of the muscles. If a person constantly makes monotonous movements and keeps his legs tense, then this can also cause finger cramps.

Other factors

Scroll additional occurrences cramps of the fingers of the lower extremities are quite extensive:

Hypothermia
Increased body temperature
Stress
Flat feet
Varicose veins
Radiculitis
Excess weight
Injuries
Dehydration
Osteochondrosis

The role of potassium, calcium, magnesium

The musculoskeletal system will not be able to function normally without calcium; in addition, this element is part of the blood and muscles, and its deficiency causes various pathologies.

Prolonged hypocalcemia leads to tachycardia and seizures, and for calcium to be absorbed normally, it needs a sufficient amount of vitamin D. Potassium is responsible for the condition of the cardiovascular system, and the body always signals its deficiency by profuse sweating.

Magnesium allows muscles to relax and contract normally; its deficiency is experienced by people who abuse alcohol, as well as patients with diabetes mellitus and certain diseases of the gastrointestinal tract. If the balance of these elements in the body is disturbed, then everything must be done necessary actions to restore it.

Toe cramps during pregnancy

This phenomenon is not uncommon, and in most cases the provocateur is a deficiency of the elements indicated above. The lack of macroelements in the body is explained by increased needs there is a future child in them.

Toxicosis, which plagues pregnant women in the first trimester, also contributes. Pregnant women who smoke and drink coffee suffer from finger cramps more often than those who do not smoke and at least try to ensure proper nutrition.

During pregnancy, you should avoid a sharp decrease/increase in blood glucose levels, which is why experts recommend eating smaller meals. Severe anemia also leads to finger cramps, as does varicose veins.

Cramps in a child's fingers

Childhood convulsions are very dangerous, since the pain that suddenly numbs the toes often causes the child to fall and injure himself. As a rule, parents of a child encounter this phenomenon during the period of intensive growth, although this problem is also inherent in adolescents.

Why do children have cramped toes? This happens by various reasons, but the main ones are:

Flat feet.
General hypovitaminosis.
Deficiency of calcium, potassium and magnesium.

Children often complain that they only get cramps. thumbs legs, and parents should pay attention to this, because this is how emerging diabetes mellitus can manifest itself. Although, sometimes it is enough to go to the store and buy new shoes for your child, because he has already outgrown the old ones, and they are too tight for him.

Curling toes - what to do? Treatment of seizures

This problem is eliminated depending on the cause of its occurrence, which can only be identified by a competent specialist. But it happens like this: the toes are cramped, and the person does not know how to deal with it. You shouldn’t rely on heaven and wait for outside help, because you can do the following:

Massage the foot, starting from the toes and ending with the heel. Trying to relax your muscles can be successful.
Perform the simplest exercise: take your foot by the toes and pull it as close to you as possible. Sit in this position for a while.
It is advisable to pin a pin on your swimsuit. If during bathing your toes begin to cramp, then you need to prick the cramped part with the tip of the product.
Night cramps are doubly unpleasant, so to avoid them, it is recommended to massage your feet before going to bed.
Rub your feet with freshly squeezed lemon juice and put on cotton socks. The procedure is carried out morning and evening for two weeks.
Mustard oil, which has a warming effect, helps with cramps. The problem area is simply rubbed with it when “the process has already begun.”

Doctors are sure that drug treatment can be avoided if a person reviews his diet and stops smoking, eating too much sugar and abusing alcoholic beverages.

Prevention

If there are no pronounced pathologies in the body, then there may not be cramps in the toes, provided that the person follows a number of rules:

Doesn't wear tight shoes.
Does not expose the legs to strong physical stress.
Regularly massages feet.
Eats properly and fully, without neglecting foods such as: spinach, nuts, cheese, avocados, bananas, potatoes, brown bread, poultry, fish.
Takes vitamin and mineral complexes.
Monitors your health and consults a doctor in a timely manner.