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jimk849
@jimk849

Posts: 14
Joined: Oct 02, 2018

instep cramps ruining sleep

Posted by @jimk849, Mon, Oct 8 7:13am

Almost every night shortly after getting in bed or falling asleep my leg muscles get very tense and then it seems the big tendon or ligament in the instep of my foot leading upward on the shin side gets very tight and goes into a very painful cramp that gets me out of bed and I can't find any quick way to get rid of it like stretching or massage. Extremely painful. Any advice appreciated if you experience the same thing. Thank you. jimk

REPLY

Hi, @jimk849 – I am sorry to hear that you are suffering this tightness and painful cramping in the instep of your foot, and that there does not seem to be a quick way to get rid of it. Ouch. I can imagine this would be ruining your sleep, as you said.

I am not a medical professional, but I had a personal experience with painful cramping on the instep of my foot. In my case, it was plantar fasciitis. I'm pretty sure mine developed due to starting to run too much too soon, though I'm not sure. I know others who've experienced it due to footwear or due to nothing apparent at all. Here is information on that condition that you could explore with your doctor, if you think it's appropriate: https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

I'd also like to invite some other members on Connect who've mentioned foot pain or cramping to offer their thoughts on these instep cramps that are getting you out of bed. Please meet @bettyann @powerofpositive @workswithclay29 @catlover4884. @lioness @ladybugmg and @johnbishop may also have some insights.

@jmk849 – is there anything you've noted makes this cramping in your instep worse?

Hi, @jimk849, this may be a dumb question but do you stay hydrated? My wife will get some extreme leg cramps after she goes to bed if she hasn't drank enough water during the day. She will get up and drink a glass of water and the cramps soon go away.

Do you ever have the cramping during the day?

John

@jimk849 Hi Jim, and welcome.
I get cramps off and on, oftentimes when I am the pool exercising. I have found that more often than not it must be due to a bit of dehydration. I have been watching closely and the mornings when I do not drink a lot of water before heading out, I am much more apt to get cramps.

I used to get them at night also, prior to my liver transplant, but rarely do now. Being post liver transplant I take immunosuppressants. They were causing some distress to my kidneys so I have to drink 80 – 100 ounces a day. That does get me up a lot at night but it does keep me hydrated during the day. I have a scale that gives your BMI and your fluid retention. It's not an expensive and I am sure it is not very accurate but it does give you a good gauge of those things. Often when I get up in the morning my fluid is low.
I believe they also blame low magnesium for cramps.
If they determine that nothing serious is causing the cramps, there is an Amish remedy on Amazon that many people have found help from. It didn't help me though.
JK

@jmk849 Thank you Lisa I,ll give him some suggestions . I had a cramp while in the pool the water was to cold and my arch cramped your right massage nor stretching didn't help. Make sure you have enough minerals in your body stay hydrated during day as John said A trick that helps right away is eat mustard for cramp ,the other one is dill pickle juice either of these generally stop the cramp ,if your feet get cold are you sure there isnt any tendonitis in that tendon? I have it in my toe right now .

@johnbishop

Hi, @jimk849, this may be a dumb question but do you stay hydrated? My wife will get some extreme leg cramps after she goes to bed if she hasn't drank enough water during the day. She will get up and drink a glass of water and the cramps soon go away.

Do you ever have the cramping during the day?

John

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Thank you John for your reply. No I never get cramps during the day I get them very shortly after getting off my feet for the day, soon after I get in the bed for the night.

@lisalucier

Hi, @jimk849 – I am sorry to hear that you are suffering this tightness and painful cramping in the instep of your foot, and that there does not seem to be a quick way to get rid of it. Ouch. I can imagine this would be ruining your sleep, as you said.

I am not a medical professional, but I had a personal experience with painful cramping on the instep of my foot. In my case, it was plantar fasciitis. I'm pretty sure mine developed due to starting to run too much too soon, though I'm not sure. I know others who've experienced it due to footwear or due to nothing apparent at all. Here is information on that condition that you could explore with your doctor, if you think it's appropriate: https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

I'd also like to invite some other members on Connect who've mentioned foot pain or cramping to offer their thoughts on these instep cramps that are getting you out of bed. Please meet @bettyann @powerofpositive @workswithclay29 @catlover4884. @lioness @ladybugmg and @johnbishop may also have some insights.

@jmk849 – is there anything you've noted makes this cramping in your instep worse?

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Thanks for your quick reply Lisa. I don't think it's my shoes as I went to the New Balance store and bought the best walking shoes they have and I bought special insoles for flat feet. These cramps are pretty random I can't think of anything that I do that would be the cause. Funny thing is I had a total knee replacement on June 25th.2018 and I was dreading getting cramps while it would have been so hard to get out of bed to stretch or walk it off and for whatever reason I did not get any for about 8 weeks post-op.?????

@jimk849

Thanks for your quick reply Lisa. I don't think it's my shoes as I went to the New Balance store and bought the best walking shoes they have and I bought special insoles for flat feet. These cramps are pretty random I can't think of anything that I do that would be the cause. Funny thing is I had a total knee replacement on June 25th.2018 and I was dreading getting cramps while it would have been so hard to get out of bed to stretch or walk it off and for whatever reason I did not get any for about 8 weeks post-op.?????

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Hello @jimk849

I have been following this discussion you began. I just saw your comment about knee surgery earlier this year. Did you have physical therapy afterwards? I have Parkinson's and tend to have muscle tightness including the instep that you mentioned. In physical therapy I received some easy exercises for the instep cramping. If you call your physical therapist he/she might be able to help you with that.

@jimk849 here is a YouTube video showing some of the common stretching exercises for the foot that may help.

@johnbishop
Thanks, John, some great exercises!

@hopeful33250

Hello @jimk849

I have been following this discussion you began. I just saw your comment about knee surgery earlier this year. Did you have physical therapy afterwards? I have Parkinson's and tend to have muscle tightness including the instep that you mentioned. In physical therapy I received some easy exercises for the instep cramping. If you call your physical therapist he/she might be able to help you with that.

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Yes I had 8 weeks. Thank you

@johnbishop

@jimk849 here is a YouTube video showing some of the common stretching exercises for the foot that may help.

Jump to this post

Thank you so much for sending this. I never thought of youtube.

@jimk849 – Another thing to look into might be a vitamin deficiency — I know potassium deficiency can cause muscle cramps for sure (I used to wake up with TERRIBLE foot cramps as a kid and my mom would shove a banana down my throat for potassium — I HATE bananas lol) and so can Vitamin D deficiency. I saw a podiatrist (foot doctor) who diagnosed me with a high arch and fit me with orthotonics for my shoes (these are different from insoles you would buy at a pharmacy) — might be something to look into, especially since you mentioned you have flat feet. Electrolyte imbalances like low sodium (hence the pickle juice suggestion) and dehydration can also cause muscle cramps, as several others mentioned. Check your medications also, as some can cause/be associated with increased leg or muscle cramps — I ended up in the hospital with unbelievable charley horses that left me unable to walk in high school, which was eventually blamed on Zoloft and/or another medication. If I'm recalling correctly (and I very well might not be!), when I would wake up with charley horses in high school, I eventually figured out that putting pressure on the ball of my foot with my heel off the ground and perpendicular to my toes helped (I'm trying to find a picture but having trouble) — basically your toes and the ball of your foot are flat against the floor or hard surface (I would wake up napping during the day with the charley horses, and pushing against the couch arm worked miracles, but if your bed is against the wall or you have a *very* sturdy footboard that might also work) while the rest of your foot is straight up in the air and you're applying pressure/leaning forward or into it slightly; I actually still do this switching from foot to foot when I have foot cramps/pain.

For plantar fascitis ( @lisalucier and @johnbishop ), I bought a compression sock on Amazon for $7 that works wonders (can also be found at most pharmacies also) – https://smile.amazon.com/gp/product/B01ED7YVGY/ref=oh_aui_detailpage_o01_s00?ie=UTF8&th=1&psc=1. You can also buy a little ball massage roller thing to massage with before going to bed or when you wake up with pain; they look like spiky dryer balls, or even rolling a full water bottle back and forth under the foot might help.

If none of that pans out and you continue to have problems with some frequency, you may consider visiting a neurologist to look into any spinal/nerve problems, including dystonia and Parkinson's.

Finally, on the less likely/longshot end, but wanted to mention it just in case, might be some sort of early/unusual manifestation of restless leg syndrome.

Hope you find some relief! Good luck!

@peabody88

@jimk849 – Another thing to look into might be a vitamin deficiency — I know potassium deficiency can cause muscle cramps for sure (I used to wake up with TERRIBLE foot cramps as a kid and my mom would shove a banana down my throat for potassium — I HATE bananas lol) and so can Vitamin D deficiency. I saw a podiatrist (foot doctor) who diagnosed me with a high arch and fit me with orthotonics for my shoes (these are different from insoles you would buy at a pharmacy) — might be something to look into, especially since you mentioned you have flat feet. Electrolyte imbalances like low sodium (hence the pickle juice suggestion) and dehydration can also cause muscle cramps, as several others mentioned. Check your medications also, as some can cause/be associated with increased leg or muscle cramps — I ended up in the hospital with unbelievable charley horses that left me unable to walk in high school, which was eventually blamed on Zoloft and/or another medication. If I'm recalling correctly (and I very well might not be!), when I would wake up with charley horses in high school, I eventually figured out that putting pressure on the ball of my foot with my heel off the ground and perpendicular to my toes helped (I'm trying to find a picture but having trouble) — basically your toes and the ball of your foot are flat against the floor or hard surface (I would wake up napping during the day with the charley horses, and pushing against the couch arm worked miracles, but if your bed is against the wall or you have a *very* sturdy footboard that might also work) while the rest of your foot is straight up in the air and you're applying pressure/leaning forward or into it slightly; I actually still do this switching from foot to foot when I have foot cramps/pain.

For plantar fascitis ( @lisalucier and @johnbishop ), I bought a compression sock on Amazon for $7 that works wonders (can also be found at most pharmacies also) – https://smile.amazon.com/gp/product/B01ED7YVGY/ref=oh_aui_detailpage_o01_s00?ie=UTF8&th=1&psc=1. You can also buy a little ball massage roller thing to massage with before going to bed or when you wake up with pain; they look like spiky dryer balls, or even rolling a full water bottle back and forth under the foot might help.

If none of that pans out and you continue to have problems with some frequency, you may consider visiting a neurologist to look into any spinal/nerve problems, including dystonia and Parkinson's.

Finally, on the less likely/longshot end, but wanted to mention it just in case, might be some sort of early/unusual manifestation of restless leg syndrome.

Hope you find some relief! Good luck!

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Aha! Found it! Like this!

footnotesmar200-1445999281

@peabody88

Aha! Found it! Like this!

Jump to this post

Thank you Peabody for all the good suggestions. I started to take a multi vitamin and I'm eating a banana as I type this. I'm also cutting way back on caffeine in case dehydration is playing a part of this. I will do anything I can to stop these foot/leg cramps. I have had rotator cuff surgery and a knee replacement and neither one was as bad as the pain from these cramps.

@peabody88

@jimk849 – Another thing to look into might be a vitamin deficiency — I know potassium deficiency can cause muscle cramps for sure (I used to wake up with TERRIBLE foot cramps as a kid and my mom would shove a banana down my throat for potassium — I HATE bananas lol) and so can Vitamin D deficiency. I saw a podiatrist (foot doctor) who diagnosed me with a high arch and fit me with orthotonics for my shoes (these are different from insoles you would buy at a pharmacy) — might be something to look into, especially since you mentioned you have flat feet. Electrolyte imbalances like low sodium (hence the pickle juice suggestion) and dehydration can also cause muscle cramps, as several others mentioned. Check your medications also, as some can cause/be associated with increased leg or muscle cramps — I ended up in the hospital with unbelievable charley horses that left me unable to walk in high school, which was eventually blamed on Zoloft and/or another medication. If I'm recalling correctly (and I very well might not be!), when I would wake up with charley horses in high school, I eventually figured out that putting pressure on the ball of my foot with my heel off the ground and perpendicular to my toes helped (I'm trying to find a picture but having trouble) — basically your toes and the ball of your foot are flat against the floor or hard surface (I would wake up napping during the day with the charley horses, and pushing against the couch arm worked miracles, but if your bed is against the wall or you have a *very* sturdy footboard that might also work) while the rest of your foot is straight up in the air and you're applying pressure/leaning forward or into it slightly; I actually still do this switching from foot to foot when I have foot cramps/pain.

For plantar fascitis ( @lisalucier and @johnbishop ), I bought a compression sock on Amazon for $7 that works wonders (can also be found at most pharmacies also) – https://smile.amazon.com/gp/product/B01ED7YVGY/ref=oh_aui_detailpage_o01_s00?ie=UTF8&th=1&psc=1. You can also buy a little ball massage roller thing to massage with before going to bed or when you wake up with pain; they look like spiky dryer balls, or even rolling a full water bottle back and forth under the foot might help.

If none of that pans out and you continue to have problems with some frequency, you may consider visiting a neurologist to look into any spinal/nerve problems, including dystonia and Parkinson's.

Finally, on the less likely/longshot end, but wanted to mention it just in case, might be some sort of early/unusual manifestation of restless leg syndrome.

Hope you find some relief! Good luck!

Jump to this post

@peabody88 You can also eat peas ,good for Potassium or a supplement since you dont like bananas

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