Foot care remains important for every runner. Foot cramps may be a good sign to reflect what happens with our arch of foot and toe: root cause is muscle fatigue. What is muscle fatigue? There is a failure communication between muscles and brains, oxygen cannot be circulated in time, nervous system partially controls muscles and this circumstance will leave you with muscle cramps. 3 main reasons are:

Runners dehydrate. 

The exit way is to stay hydrated. Sipping water during the run, drinking much water or electrolyte after the run can boost hard working muscles and prevent foot cramps. Electrolytes can be found in the form of capsule and nutrient.

Runners overtrain.

Runners need to self-ask whether we train our body too tense too soon? Give muscles time to adjust to heavy training: increase running mileage 10% per week. 

Runners lack of circulation.

Another factor runners look over is running shoes even sneakers or court shoes we wear in everyday life must not be too fit until blood cannot efficiently circulate. For good, we should replace sneakers or court shoes from 350 – 500 miles and for running shoes, we should replace from 300 – 600 miles depending on which type of run you will train.

Small techniques runners can practice. 

Foot massage can be very helpful by hand or foam roller, starting from calves until arch of foot, soaking your feet in the warm water or using a heating pad are ways to improve circulation.