This article looks at 10 causes of toe cramps. It explains what’s happening in the foot to cause the aches and pains, as well as ways to get some relief.
Causes of Toe or Foot Cramps
There may be one issue causing toe cramps, or you may have more than one at the same time. This can make figuring out why they’re happening, and how to get rid of them, more of a challenge.
Possible causes of toe cramps include:
Tight or weak musclesMuscle injuryDamaged nervesPoor circulationTemperatureDehydrationLack of exercisePoor-fitting footwearCertain medical conditions (e. g. , diabetes or Parkinson’s disease)Age
Tight or Weak Muscles
Your feet have a lot of muscles in them that help them move. If these muscles get weak or tight, they can cause toe cramps.
Toe cramps can also be caused by muscle spasms in another part of your foot and ankle.
Muscle Injuries
Toe cramps can also be caused by muscles that have been hurt. A weak, tight muscle may not move as well and can be injury prone.
An injury like a twisted or sprained ankle can cause spasms and pain in toes or your entire foot.
Damaged Nerves
Toe cramps from nerve damage are more serious than a simple sprain or pulled muscle. If you badly injure your foot or ankle, the nerves might have been damaged.
Often, a damaged nerve leads to tingling feelings or numbness, but you might also have toe cramping.
Poor Circulation
Toe cramps can also happen when your feet don’t have enough blood getting to them. Sometimes, you might have reduced blood flow to your feet because you’ve been sitting in one position for too long. This can cause cramping in your muscles, including in your toes.
However, poor circulation to your feet can also be caused by medical conditions like diabetes and peripheral artery disease.
Temperature
Cool temperatures cause your body to divert blood flow to your core in order to keep warm. This reduces the flow of blood to your arms and legs.
As a result, your muscles lose heat and contract. You might feel this as a painful toe cramp.
Dehydration
Similarly, toe cramps can also happen when your body tissues are lacking the fluid they need to stay hydrated.
Not getting enough water or other fluids can make you feel dehydrated, and in severe cases, lead to electrolyte imbalances. If your concentrations of potassium, sodium, calcium, or other minerals are even slightly out of the healthy range, it can affect your muscles.
Not everyone who is dehydrated will get muscle cramps, but sometimes an imbalance can cause the muscles in your toes and feet to contract involuntarily for a few seconds.
Lack of Exercise
Toe cramps can also be a sign that you might be too sedentary.
When you exercise, your body uses your muscles, nerves, and joints. Regular activity keeps your feet strong and flexible, which helps keep aches at bay.
Without this, even slight, everyday movements can tax your feet and cause issues like toe cramps.
Poor-Fitting Footwear
Toe cramps can also be a sign that your shoes don’t fit. It’s a common cause and also one that’s easier to fix than others.
Think about the pressure caused by jamming a foot into a tight-fitting pair of high heels or into footwear that doesn’t fit properly. When you force your feet and toes into positions that make it harder to walk and balance, it can make your muscles cramp up.
Certain Medical Conditions
Some medical conditions, like multiple sclerosis, Parkinson’s disease, or diabetes, may cause changes in the way your nervous system functions. This may contribute to muscle spasms and cramps in your feet and toes.
For example, uncontrolled muscle contractions (called dystonia) are common in people with MS and can involve the toes.
It’s also common for people with joint diseases like arthritis to have pain in their feet. You might get toe cramps if you have arthritis—especially a type called gout.
Severe, potentially life-threatening conditions that change your body’s hydration and electrolyte levels or cause widespread damage, like burns, organ failure, and rare infections like tetanus, could also cause muscle spasms and toe cramps.
Sometimes, medications can have side effects that cause muscle cramps. You might get toe cramps if you take a medication that can cause muscle spasms.
Age
With age, the function of our joints and nervous and muscular systems may change. This may cause muscle contractions and tightness in the muscles around your feet and toes.
When to See a Healthcare Provider
If you are having toe and foot cramps frequently, you should see a healthcare professional. They will check to determine whether your symptoms are caused by a medical condition that may require treatment, like multiple sclerosis or diabetic neuropathy. And they can advise you about what to do next even if your cramps aren’t caused by a serious medical issue.
How to Get Relief
Most of the time, toe and foot cramps will pass quickly. But if you’re battling frequent or persistent cramps, there are some things you can do to get relief.
These may include:
Drink plenty of water: Staying hydrated helps maintain the right balance of electrolytes and water in your muscles. Wear properly fitting shoes: Shoes that fit properly allow your feet to move and function the way they are meant to. Exercise regularly and include a variety of strength, balance, and flexibility exercises: Exercise helps keep your muscles, joints, tendons, and nerves all working properly. Eat a variety of healthy foods: Maintaining a proper diet gives your body the nutrients and electrolytes it needs to function well. Check your medications to ensure that the dosages are correct: If you take medication for treating any health issues, speak with your doctor or pharmacist to see if the medicine may be causing your toe cramps. Never adjust your medication without the advice of your healthcare professional.
A study published in the journal Family Practice suggests that most people who have leg cramping at night don’t get any treatment. The authors also said that people with leg and toe cramps try a range of different medical and non-medical treatments for their condition.
Physical Therapy
Your doctor may refer you to a physical therapist (PT) for the management of your toe cramps.
Your PT is trained to identify the cause of your condition and can develop a treatment plan to help relieve your toe cramps and prevent future episodes.
Summary
If you often feel cramping in your toes and feet, you likely want to know why. Common reasons include not drinking enough water, not getting enough exercise, and wearing shoes that are just not a good fit. Certain medical conditions, or drugs prescribed to treat them, may contribute to the problem as well.
Calf muscle stretchesThe plantar fascia toe stretchAnkle strengthening exercisesBalance exercises
Be sure to get medical advice before starting any exercise program.
In many cases, toe cramping may go away with exercise, better nutrition, and other simple changes. Your healthcare professional can determine whether it’s caused by a medical issue and advise you about how to manage the problem.
A Word From Verywell
Toe cramps can vary from being a mild nuisance to being a painful experience that interferes with foot movement. By working with your doctor to find the specific reasons for your toe cramps, and getting treatment with lifestyle changes, physical therapy, or medical intervention, you can end the toe cramps so your feet will feel and move better.
