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The Dreaded Foot Cramp

Are foot cramps keeping you from your best night’s sleep?

If you’ve ever had a foot cramp that wakes you from your peaceful slumber, you know how alarming and painful they can be. The tightening or knotting seems to come from nowhere, and can last anywhere from a few seconds to minutes. 

Proven4 supports athletes to fuel their fitness with a wide variety of sports workout supplements. Explore the dreaded foot cramp and learn how our products can promote cramp-free feet for a better night’s rest. 

What Causes Foot Cramps At Night?

Although foot cramps can be startling, they typically aren’t related to more serious health conditions in healthy individuals. Diabetes and hypothyroidism may play a role in foot cramps, but for most people, lifestyle changes can help prevent them. 

Foot cramps are quite common in adults with 30% experiencing them at least five times per month, so what causes foot cramps?

Muscle Fatigue

Overuse and muscle fatigue is a culprit that makes your feet prone to cramping — the harder and more frequently they work, the more they adapt to the contracting and expanding muscle that allows them to move. 

Too much activity and your feet will feel it. Muscle fatigue inhibits oxygen, and as a result, waste buildup occurs and leads straight to nighttime foot cramps. 

Athletes are more prone to foot cramps because of consistent training and exercising they do. It’s important to always stay hydrated, and take that rest day if your body is feeling fatigued. 


Opposite to muscle fatigue, not moving enough can contribute to foot cramps. Many people sit at a computer for their eight-hour workday which results in poor posture, nerve compression, and the inability of healthy blood flow. 

It’s important to get up and move around every hour or so. Do a quick set of jumping jacks, or take a five- to 10-minute walk. The important thing is to get moving and get your blood pumping. 


Proper hydration plays a critical role in the basic functions of our bodies, so when you don’t drink enough water, it can cause foot cramping. Beyond not drinking enough water, we can become dehydrated as we sweat through a tough workout, particularly in the heat. 

As fluids and electrolytes are depleted, your muscles are much more prone to cramping. It’s integral to replenish electrolytes to healthy, supple muscles. 

Proven4’s energy formula and muscle recovery products both have an electrolyte complex that promotes optimal hydration. 

Ill-Fitting Footwear

When shoes are too small, they’re extremely tight and can cause both nerve compression and proper blood flow to the feet. When your foot’s circulation is impaired by ill-fitting footwear, cramping can occur. 

It’s also important to keep in mind that standing on hard surfaces — wood, concrete, etc. — may produce the same effect. Those who stand for work including hairstylists, grocery workers, and more, should make it a point to move around and not stay in one place while standing.   

Nutrient Deficiencies

Those who tend to be low in important minerals such as magnesium or potassium are more vulnerable to foot cramps, and those who are low in B vitamins are subject to nerve issues, which can be involved in cramping. 

Getting a simple blood test from your doctor can help determine where these levels are at, so you can supplement accordingly. 

Preventing Foot Cramps

The best way to prevent foot cramps are with a few lifestyle changes, and while there are no clear-cut treatments, it’s important to treat the root of the issue. 


As mentioned above, movement is a great way to combat foot cramps for those who work at a desk or stand on their feet all day. Movement is movement, so you don’t have to go to the gym — although you can! — to do it. 

It could be as simple as taking a walk on your lunch break, walking the stairs for a couple of minutes, or parking far away when you’re running errands. It’s all about improving your circulation and getting your blood moving. 

Stay Hydrated

Staying hydrated is one of the best wellness hacks you can do — who knew you could feel amazing by just drinking enough water? Drink a big glass of water after you wake up and before your day gets started, or fill a large water bottle and sip it throughout your day — however you stay hydrated, do that!


Beyond just moving your body, mobility work is going to be an important part of your training, so don’t skip it. Warmed-up muscles are happy and loose muscles which is helpful in your workout. It can help prevent muscles from getting tight and combat muscle fatigue. 

If you’re prone to foot cramps at night, try stretching your foot by pointing your toes forward and back a couple of times. A foot massage can also help loosen up cramp-prone feet.

Wear the Right Shoes

Wearing comfortable and supportive shoes makes a world of difference, and though sometimes you may opt for fashion over function, ensure that a majority of the time they fit right and are comfy. 

Eat Healthy Foods

Just eating the right foods can support your body and prevent foot cramps. For potassium, eat bananas, and sweet potatoes. For magnesium try pumpkin seeds, nuts, and whole grains. Additionally, eat a whole food based diet that minimizes processed food and emphasizes a variety of veggies, fruits, protein, and fats. 

Say Goodbye To Foot Cramps  

For most people, foot cramps will go away when you create a routine where you move more and drink more. 

Proven4 provides delicious workout supplements that are abundant in crucial electrolytes, including magnesium and potassium, that can support hydration which helps avoid foot cramps. All of our products are NSF Certified For Sport®, so you’ll always have a clean product that you can count on.

To learn more about our products, connect with Proven4 today!




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