Cramps are an involuntary and sudden contraction of one or more muscles. They are common among adults and are usually harmless. Most people experience cramps in the lower half of their body. The calves and feet seem to be among the most popular locations. The pain can be intense and sharp, making it nearly impossible to use that specific area of the body. Nightly cramps, also referred to as ‘nocturnal cramps’ affect more than half of adults. Approximately 60% report getting foot and leg cramps at night. So, what causes these sudden, painful contractions?


          • Dehydration
            • A lack of fluids and electrolytes make your muscles vulnerable to cramping.
          • Inactivity/Poor Posture
            • Sitting for long periods of time can inhibit blood flow to your feet, which is a factor in experiencing foot cramps.
            • Your sleep position may also play a role in nighttime cramping.
          • Nutrition Deficiency
            • Lack of magnesium, calcium and potassium can also lead to foot cramps.
            • Medicines prescribed for high blood pressure can contribute to this loss of minerals.
          • Improper Footwear
            • Shoes that are too tight or lack support can strain your muscles, causing fatigue.
            • Standing for long periods of time can have the same effect, leading to nocturnal cramps or spams.
          • Medical Conditions
            • Those with medical conditions such as diabetes, or nerve, thyroid, and liver disorders have a higher risk of experiencing cramps.

          With that said, pain-free sleep is still within reach! Below are some safe, at home remedies to prevent nocturnal cramps.


          • Hydration
            • Give your body the amount of water it needs to remain healthy and pain free.
          • Exercise
            • It can be intense or simple, as long as you get moving. Exercising increases the heart rate, which increases the speed of blood flow making it easier to reach the lower half of your body.
            • For workout shoes that offer undeniable comfort, check out our Breeze Athletic Knit shoes. 
          • Stretch Your Muscles

            • Be sure to stretch your muscles after using them for an extended period of time. If you 
            • experience chronic nighttime cramps, stretching before bed is essential.
          • Nutrition
            • Pay attention to your diet and make sure you're eating foods with good nutritional value.
            • If you’re considering taking supplements, contact your doctor to make sure it is safe and what’s best for your overall health.
          • Examine Shoes
            • Make sure your shoes fit properly and give your feet optimal support. If you’re not sure about the fit, check out our shoe sizing chart. It gives you step-by-step instructions on how to measure your feet, so you can find your best fit.
            • For guaranteed support and comfort, browse our X-Last shoe line.

            Try these at home remedies and let us know how they worked out for you!


          The information presented in this article is not intended to prevent, diagnose or cure any disease. This content has been created for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions or concerns you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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