From the Research
To treat persistent nighttime toe cramps, stretching your toes, feet, and calf muscles before bedtime and when cramps occur is the most effective approach, as evidenced by a randomised trial that showed a significant reduction in cramp frequency and severity 1. This method is recommended as the first line of treatment due to its simplicity, safety, and efficacy. Additional measures to consider include:
- Staying hydrated throughout the day by drinking 6-8 glasses of water to prevent dehydration, which can contribute to muscle cramps
- Wearing properly fitted shoes during the day and avoiding tight bedding at night to reduce pressure on the muscles
- For immediate relief during a cramp, flexing your foot upward, massaging the cramped muscle, or applying heat can help alleviate the discomfort
- If toe cramps persist despite these measures, consulting a healthcare provider to rule out underlying conditions like peripheral artery disease, diabetes, or nerve problems is essential It's also important to note that while magnesium supplements have been considered for muscle cramp prevention, the most recent and highest quality study found that oral magnesium was unlikely to provide clinically meaningful cramp prophylaxis to older adults experiencing skeletal muscle cramps 2. Therefore, relying on stretching exercises and addressing underlying factors such as muscle fatigue, dehydration, and poor circulation is key to preventing nighttime toe cramps.