3. Red flag: Frequent foot cramping (charley horses) your diet may lack sufficient calcium, potassium, or magnesium. dehydration causes this also. Try to flex the foot and massage the painful area. You may also be able to relax the muscle by applying a cold pack or rubbing alcohol. To prevent cramps, stretch your feet before you go to bed. Then drink a glass of warm milk (for the calcium). Charley horses tend to rear up out of nowhere, often while you're just lying there.