Toe Cramps: 7 Common Causes, Plus Simple Treatments

Toe cramps are an involuntary — and often painful — contraction of your toe muscles. A muscle cramp occurs when your muscle suddenly tightens or contracts on its own and doesn’t relax for a period of time. While muscle cramps, or “charley horse,” are common in your hamstring or calf, they can also occur in your toes. 

Muscles can cramp at nighttime, during or after an activity, or for no apparent reason. These cramps can last anywhere from a few seconds to 15 minutes or longer. There are several reasons why your toes may cramp, but most cramps can often be alleviated with simple treatments at home.

Let’s look at what causes toe cramping and what you can do about it.

What are the most common causes of toe cramping?

There are several possible reasons for getting toe cramps, some more common than others. Some medications can increase the risk of developing leg cramps, especially at night. And some medical conditions can also cause muscle cramps. But these are less likely to affect your toes. 

Let’s take a closer look at the seven most common causes of toe cramping.

1. Tight muscles 

Muscles consist of fibers that contract and relax. Your foot contains many tiny muscles that move your foot and toes. Tight muscles can disrupt this function, leading to cramping. Tightness in other muscles can also cause toe cramping. For instance, a tight calf muscle can also cause the muscles in your foot to work harder than they should, leading to toe cramps.

2. Inactivity or weak muscles

Toe cramps can also occur when starting a new exercise routine or increasing activity. If your muscles are deconditioned or weak, they can fatigue quickly. This overexertion reduces oxygen in your muscles, leading to a buildup of waste products and resulting in cramps.

3. Dehydration

Not drinking enough water can cause dehydration, which can cause muscle cramps. This often occurs if you exercise in hot weather and/or sweat a lot. Significant sweating can cause water loss and electrolyte imbalance, which can lead to toe cramps.

4. Poorly fitting shoes

Shoes that don’t fit correctly or squish your toes can result in foot and toe problems. They can hold your foot in an awkward position, leading to cramping. Examples include high heels or shoes that are too big or loose, causing your toes to grip harder. Other signs of poorly fitted shoes include calluses, blisters, and bruised toenails. 

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• If you have leg cramps, your medication could be to blame. Learn which ones can cause cramps and when to talk to your prescriber about them. 

• “Claw toe” happens when your toe gets stuck in a bent position. This is more common with age, but wearing the right kind of shoes can make a difference.

5. Sprains or strains

Injuring the muscles or ligaments in your ankle or foot can also cause foot and toe cramping. This can happen during sports or everyday activities, like stepping off a curb wrong. Common injuries include an ankle sprain or a calf strain. 

6. Poor circulation 

Sitting with your legs crossed or remaining in one place for too long can reduce blood flow to your feet and toes. This can cause your toes to cramp.

Certain medical conditions like peripheral artery disease or diabetes can also cause poor circulation by narrowing your arteries. This reduces blood flow to your feet and can also cause toe cramps.

7. Nerve damage

Some medical conditions can damage the nerves in your feet, causing toe cramps and spasms. For example, diabetic neuropathy can lead to foot numbness, pain, and muscle cramps. 

Medical conditions like Parkinson’s disease and multiple sclerosis can also cause nerve damage, leading to toe cramps. Those who have these conditions may have dystonia, a condition that causes sustained muscle spasms or cramps in the feet and toes. 

How do you treat cramping toes and feet?

The good news is that there are many simple treatments you can do at home to treat and prevent toe cramps. 

Stretch, stretch, stretch

To help stop a toe cramp, hold the base of the foot and gently stretch your toes back. You can also dorsiflex (flex) your foot upwards to stretch all the muscles in your foot. The American Academy of Orthopaedic Surgeons (AAOS) recommends holding the muscle in a stretched position until the cramp relaxes.

Research suggests that daily leg stretching, specifically calf and hamstring stretches, may help reduce leg cramps at night. Try including foot and ankle strengthening exercises into your workout routine. Strengthening the muscles that support your foot may help prevent fatigue-related toe cramps. Make sure you do a warmup and cooldown before and after activity. 

Massage your feet and toes

Massaging the muscles may help them stretch and also relieve pain. Gently rub the muscles in your calf, foot, and toes. You can also place a tennis ball on the ground and roll the sole of your foot on it for a gentle massage.

Apply heat

Use a heating pad or soak your feet in hot water. This can help relax the muscles in your foot and toes. Consider doing an Epsom salt bath if you’ve had a foot or ankle injury.

Stay hydrated

Keep yourself hydrated, especially during high-intensity exercise or when it’s hot outside and you’re sweating a lot. Always have a water bottle handy. Water is always a good choice, but a sports drink with electrolytes works if you’re exercising outside in the heat. 

Eat a balanced diet

A well-balanced diet can help make sure you’re getting all the vitamins and minerals you need. The following foods can all help prevent an electrolyte balance, which can lead to toe cramps: 

• Low-fat cow’s milk

• Bananas

• Yogurt

• Lentils

• Spinach 

Wear supportive, well-fitting shoes

Wear shoes that support your arch, have cushioned soles, and allow plenty of room for your toes. Opt for low heels or kitten heels instead of stilettos, and try to minimize your time in high heels. 

Consider orthotics

If you get toe cramps after standing, walking, or running, talk to a physical therapist to see if orthotics or shoe inserts could help. 

When should you see a healthcare professional about cramping toes?

Toe cramps often go away on their own with at-home treatment. But if they’re happening enough to interfere with your activities or quality of life, it’s probably time for a clinical evaluation. 

See a healthcare professional if cramping toes:

• Occur frequently

• Cause severe pain

• Last for a long time

• Don’t respond to the conservative measures mentioned above

• Happen for no identifiable reason

• Occur with numbness, tingling, or weakness

If you also have calf pain, swelling, redness, and warmth to the touch, talk to your primary care physician. These could be signs of a serious condition called deep vein thrombosis. 

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Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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