Toe cramps: causes and treatment tips for preventing toe cramping

If you’ve ever felt a sudden, tight squeeze in your toes that seems to come out of nowhere, you’ve likely experienced a toe cramp. These quick but often intense muscle spasms can catch you off guard, but they don’t need to disrupt your routine. “Although toe cramps typically pass on their own after a few moments, there are easy ways to relieve and even help prevent them,” says Caleb Wolters, PT, DPT, a physical therapist at Hinge Health.

Here’s a closer look at toe cramps: what they are, what causes them, and how to treat and prevent them, especially with exercises from Hinge Health physical therapists. 

Causes of toe cramps

Toe cramps can be tied to many different factors, including nutrition, physical activity, circulation, and shoe choices. Often, it’s a combination of these influences that causes muscles in your toes to spasm. Here are common causes of toe cramps: 

• Dehydration. Electrolytes are minerals that help your muscles contract and relax smoothly. When you don’t have enough fluids in your body, your electrolyte levels can become unbalanced. “This makes it harder for your muscles to function well and can cause them to cramp up,” explains Dr. Wolters. Sometimes this cramping occurs at night.

• Muscle fatigue. When your toe muscles are used more than usual — such as during long periods of walking, running, or standing — they can become fatigued. Tired muscles may have difficulty relaxing properly after contracting, which can cause them to tense up or spasm. This is a common reason for toe cramps, especially after intense or repetitive activity. 

• Poor circulation. When your toe muscles don’t get enough oxygen and nutrients from the blood, they may tighten up or cramp. Poor circulation can be caused by conditions like diabetes or peripheral artery disease, but it can also result from sitting for long periods, wearing tight shoes, or certain nerve conditions. 

• Nutritional deficiencies. Minerals like magnesium, potassium, and calcium play an important role in keeping cramps at bay. These nutrients help your muscles contract and relax smoothly, so making sure you get enough in your diet can lower your risk of toe cramps, says Dr. Wolters.

• Aging. As you get older, your muscles may naturally become less flexible and more prone to tightening up, which can increase your likelihood of muscle cramps. In fact, one study found that nearly half of people over age 60 regularly experience muscle cramps.

• Tight shoes. Wearing shoes with a narrow toe box or that fit too tightly can squeeze your toes together. Over time, this pressure can cause the muscles in your toes to become strained and less able to relax, making toe cramps more likely. High heels or shoes that lack good support can also contribute to discomfort and cramping by putting extra stress on the muscles and joints in your feet.

These exercises are recommended by Hinge Health physical therapists to help prevent and relieve toe cramps. By focusing on strength, flexibility, and coordination in your feet and toes, these movements help your muscles function better and decrease the likelihood of cramping up during daily activities.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for toe cramps

Relieving toe cramps often involves a mix of adjusting daily habits, doing targeted exercises, and using practical strategies at home or with the guidance of a healthcare professional. Here are treatments for toe cramps recommended by Hinge Health physical therapists:

• Targeted exercise and physical therapy. Targeted exercises can help build strength and flexibility in your feet, toes, and calves. This helps relieve toe cramps and reduces the chances of future ones. You can do many simple exercises at home, or work with a physical therapist who can guide you through movements tailored to your needs and activity level. A physical therapist can also help you identify and make modifications to activities that may be triggering your cramps. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth or video visit.

• Stay active. When you’re dealing with toe cramps, staying active might not sound appealing, but regular movement helps keep your foot muscles strong and flexible, which can prevent future cramps. If activity triggers cramps, try breaking your exercise into shorter, manageable intervals. Take breaks as needed. “As your muscles get stronger, you can slowly increase your activity,” says Dr. Wolters. 

• Use ice or heat. Heat is often best for toe cramps, as it helps relax your toe muscles and temporarily increases blood flow to the area. But ice may help if your toe cramp is due to a recent injury or strain, notes Dr. Wolters. Try both to see which one works best for you.

• Stay hydrated. Staying hydrated is one of the best ways to prevent toe cramps. In most cases, plain water is all you need. Aim to drink water regularly before, during, and after activity. If you’re exercising at a high intensity for longer than 45 minutes, you might consider a drink with added electrolytes to help replace minerals lost through sweat, says Dr. Wolters. Opt for one that contains little to no added sugar. 

• Try a splint or tape. If toe cramps become a persistent problem, your healthcare provider might suggest using a toe splint or gentle taping — especially at night — to temporarily keep your toes in a more relaxed position and reduce the frequency or severity of cramps while you sleep. For long-term prevention, pairing this approach with exercises that build strength and flexibility in your feet and toes is key. 

• Review your medications. Certain medications can lower your body’s levels of important minerals or affect how your muscles function, which may increase your risk of cramps. If you notice cramps after starting a new medication, or if you think your medicine could be a factor, talk to your healthcare provider. They can review your medications and may be able to suggest alternatives or adjustments.

How to prevent toe cramps

Making a few simple changes to your daily routine can go a long way toward preventing toe cramps. From choosing supportive shoes to staying hydrated and easing into new activities, these healthy habits can help keep your feet comfortable and cramp-free: 

• Wear the right shoes. Choose shoes with a roomy toe box and good arch support to give your toes space and help your foot muscles function their best, recommends Dr. Wolters. This can make it easier for your toes and feet to move comfortably and reduce the risk of cramps.

• Ease into activity. If you’re planning to increase your activity level — such as adding more time to your workouts or increasing your running or biking mileage — make changes gradually. Slowly building up gives your muscles time to adjust and helps prevent cramping from fatigue.

• Stay hydrated when you exercise. Dehydration and electrolyte imbalances can make toe cramps more likely, says Dr. Wolters. Be sure to drink enough fluids throughout the day and during physical activity, especially if you're sweating or it's warm outside. Keeping your body well-hydrated helps your muscles function properly and can reduce the risk of cramps.

• Stretch your toes and foot muscles. Regular stretching helps keep your muscles flexible and less likely to stiffen up, which can help prevent cramps, says Dr. Wolters. The exercises listed above are a great place to start.

PT tip: Try pickle juice

If you’re prone to toe cramps, drinking a tablespoon of pickle juice before exercise or activities that tend to trigger cramps may help. This remedy, often used for leg cramps, can also be effective for toe cramps, says Dr. Wolters. Research from the American Journal of Gastroenterology suggests that having pickle juice may quickly reduce the severity of cramps, so consider keeping some on hand if you’re planning to be active.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Boyko, E. J., Monteiro-Soares, M., & Wheeler, S. G. B. (2018). Peripheral Arterial Disease, Foot Ulcers, Lower Extremity Amputations, and Diabetes. PubMed; National Institute of Diabetes and Digestive and Kidney Diseases (US). https://www.ncbi.nlm.nih.gov/books/NBK567977/

2. Maisonneuve, H., Chambe, J., Delacour, C., Muller, J., Rougerie, F., Haller, D. M., & Leveque, M. (2016). Prevalence of cramps in patients over the age of 60 in primary care : a cross sectional study. BMC Family Practice, 17(1). doi:10.1186/s12875-016-0509-9

3. Rao, S., Riskowski, J. L., & Hannan, M. T. (2012). Musculoskeletal conditions of the foot and ankle: Assessments and treatment options. Best Practice & Research Clinical Rheumatology, 26(3), 345–368. doi:10.1016/j.berh.2012.05.009

4. Tapper, E. B., Salim, N., Baki, J., Zhao, Z., Sundaram, V., Patwardhan, V., & Nikirk, S. J. (2022). Pickle Juice Intervention for Cirrhotic Cramps Reduction: The PICCLES Randomized Controlled Trial. The American Journal of Gastroenterology, 117(6), 895–901. doi:10.14309/ajg.0000000000001781