How to shoe away toe cramps

Most of us can recall an instance when a toe suddenly became stiff, followed by pain. You would have been unable to flex the toe.

Luckily, this kind of pain doesn’t last — it leaves as suddenly as it appears.

But when this condition, known as toe cramps, hits you — be it for a few seconds or minutes — it can leave you perplexed and in excruciating pain.

What causes toe cramps?

Toes play an important role in supporting body weight. There are chances that while standing (especially in an inappropriate posture) or holding/bending your feet in an uncomfortable way, extra pressure is inflicted on the toes — and that could lead to toe cramps.

Dr Govind Singh Bisht, a podiatrist at Delhi Fit Feet Clinic, lists out the major reasons why the toes can cramp:

• Biomechanical reasons: Ideally, the feet should be biomechanically in a neutral position. “If the feet are not aligned properly then there will be a strain on the muscles, ligaments and tissues, causing fatigue and tiredness, and there will be a tendency for the musculoskeletal system to cause spasm or a pain in the toes,” says Dr Bisht.
• Nutrition deficiency: Dehydration and mineral deficiency can also cause electrolyte imbalance, leading to toe cramps. “Deficiency of vitamin B12 and vitamin D3 can cause irritation of soft tissues, thus the nerves might get affected causing toe cramps,” he says.
• Injury: Injury on muscles, sprains on ligaments and strains on the tendons of the foot can lead to pressure on the small muscles, ligaments and tendons present in the toes, causing them to cramp. “The muscles maintain the shape and architecture of the feet and the toes, and the muscles are supplied with nerves. If the nerves are under a strain or injured, leading to inflammation, then it causes the muscle to go into spasmodic conditions,” says Dr Bisht.
• Inflammation: Conditions such as arthritis — which involve pain and inflammation in the joints — might cause toe cramps.
• Degeneration because of the ageing process: “Old age causes the muscles to become stiff and is also when the degenerative process starts, leading to these spasms,” says Dr Bisht. Toe cramps might become more frequent with ageing.

Watch your shoe size

From school shoes to formal ones worn by adults, footwear — its fashion rather, especially the narrow models in vogue — can place strain on the foot.

“One of the main reasons for toe cramps is narrow-fitting shoes,” says Dr Sarika Jambhulkar, a podiatrist at FootImpact Podiatry Clinic, Mumbai. “Plus, the heels also result in more pressure on the toes. This is one of the main reasons why toe cramps happen. Plus, it is possible that an individual can have a flat feet or weak forefoot muscles that makes their foot broader, and if the footwear is not wide enough to accommodate their foot, that can result in the toe cramps because it can make the nerves numb.”

Toe cramps and the cold weather

The frequency of toe cramps can also increase with decrease in temperature. Most people suffer from toe cramps at night — possibly because of restricted blood circulation.

“Toe cramps in the night happen because the muscles are resting, the vasoconstriction occurs, so the blood flow in the blood vessels is restricted,” says Dr Jambhulkar.

Measures to relieve toe cramps

Certain preventive or mitigative measures can be taken depending upon the frequency and underlying reasons of why the individual experiences cramps.

“For immediate relief, the person can just hold the toe with the other hand and give a little traction and hold for a few seconds,” says Dr Jambhulkar. “Once the acute pain is settled, then they can move the toes up and down. Changing the footwear is most advisable. If it is happening persistently, then definitely the individual needs to see a podiatrist.”

Underlying health conditions could also trigger toe cramps.

“You must look for the underlying conditions or deficiencies and you should work on that,” says Dr Bisht. He emphasises that since the causes of toe cramps are varied, the solution is looking at the exact cause and then treating it.

“If there are biomechanical issues with the muscles of the feet getting fatigued and tired, the individual needs to get a gait analysis done,” adds Dr Bisht. “If the nerves are getting irritated then the doctor needs to find out the cause and give some medicines so that the irritation of the nerves is on the lower side and calms them. If it’s a vascular issue, then a vascular assessment should be done.”

Takeaways

• Toe cramps can be triggered by various causes, including biomechanical issues, nutrition deficiency, injury, inflammation and ageing.
• The type of footwear one wears, especially narrow ones, can put a lot of pressure on the toes.
• Traction followed by slightly flexing the toe can provide immediate relief, but if toe cramps occur frequently, it is necessary to get medical advice.