Cramp and Yoga

[theoldfellow]

I have taken up Yoga to while away the months of 'Social Distancing'. Actually, I'd taken it up before then, but that sounds so good!

I have a big problem though. Whenever I do any pose that requires the tops of the feet to be on the mat I get cramp in the toes. It's excruciating, and I scream and leap up!

Please forgive the dirty feet, I don't wear shoes indoors, as I'm trying to keep my soles hard.

The cramp occurs in the not-big toes, and they sort of 'lock on'. The only way out is to walk it off.

I've had cramp in the legs for many years, often in the back-of-calf, too.

Anyone know what can be done (without worrying the overworked medics at this difficult time)?

[Dexy5]

Ooh cramp in the feet is so painful. Do you use electrolytes when you rehydrate after runs? I use zero tablets (available online and in running and outdoor shops) and it does seem to help to alleviate those cramps by replacing the minerals and salts.

[theoldfellow in reply to Dexy5]

I don't, but then I am never dehydrated (colour of pee test...)

It seems to be the thing most people suggest though.

The other things in the NHS advice (nhs.uk/conditions/leg-cramps/) are:

Taking Statins - and I don't take those.

Taking Diuretics - not them either.

Liver Disease - I'm a one pint a day man (on medical advice, honest)

Aging - about which I have no control, but I am definitely years younger than when I started running.

And finally, Exercise – putting too much strain on muscles. But that's the issue!

I missed out Pregnancy, I'm well past all that. 😉

I may try some zero tablets, if no one comes up with a better idea. Last time I looked they were full of 'chemical' things I was avoiding.

Thanks.

❤

[Dexy5 in reply to theoldfellow]

If you do try them, I like pink grapefruit, having tried many flavours.....😋

[sunny369]

I always rub magnesium oil (comes in a spray pump) into my cramps.

Maybe you might have to avoid certain yoga poses (frustratingly )?

[Comfortnotspeed]

Yes, I empathise. Try to make sure that you are hydrated. Diet may be effecting your electrolytes.

Do some gentle flexes prior to practice. It’s easy to forget our feet and toes.

Ask the advice of your yoga teacher.

It’s something that should improve over time.

[theoldfellow in reply to Comfortnotspeed]

I've done that, she says the same as you. Thanks!!!

❤

[Sparkey5000 in reply to theoldfellow]

I suffer with cramp in my toes during yoga....can go a few sessions without any but always comes back and I’ve bring doing yoga for 15 years. Appreciate not helpful and not offering a solution but I always thought it was just one of those things so I’m interested to see how you get on finding a solution as I’m keen to avoid adding chemicals too

[JoggingBear]

This plagued me often too in toes and in arch of foot, painful! I’ve found gently stretching foot in opposite direction cures it for me. Position troublesome foot (or feet) as if to do down dog but just hold it there gently rather than applying any weight. Then gently alternate between your desired position and back, again without applying weight. This (mostly) allows me to continue with the exercise in hand.

[roseabi in reply to JoggingBear]

Good advice xx

[theoldfellow in reply to JoggingBear]

Thank you, I'll try that.

[roseabi]

I get this a lot! I have found it correlates with feeling tired and having cold feet (literally speaking! I ain't scared of no yoga 😄). That may just be me. The cause of cramp is still unknown, but one hypothesis is that it is related to muscle weakness, and it would be worth your while to work on strengthening your lower legs and feet - eccentric heel drops is the exercise I like!- and in fact strengthening the rest of your legs and your hips while you're at it 😊😊😊

[theoldfellow in reply to roseabi]

This seems right. I live indoors with barefeet, and do get cold feet in bed - so maybe doing some foot and ankle warm-ups before hitting the mat might help. My other issue with yoga is the balance poses, and that is almost certainly down to lack of balanced muscle strength.

I'll give the heel drops, etc., a try.

We think that just because we run a lot, that makes everything healthy, but there are plenty of muscles you don't use when running.

[roseabi in reply to theoldfellow]

True! Although hill running is good for strength, so that might be worth a try if available to you?

[theoldfellow in reply to roseabi]

I live in the Lake District. Where can I run on the flat? 😄

[roseabi in reply to theoldfellow]

Oh yes, good point! Well, carry on 😂 p.s. very envious 😊😊😊

[59er]

I thought cramp was due to lack of magnesium? Google says:

magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to musclecramps. 2,5. Thus magnesium supplements are often recommended to prevent cramps.

Just saying 🤷‍♀️

[ju-ju-]

If you aren’t used to yoga, it can take a while. I suggest trying a more gentle one, and do you have blocks?

[theoldfellow in reply to ju-ju-]

I do have blocks - I find even just a towel under the ankles helps to take the body weight off the tops of the feet.

And yes this is day 23 of my first 30 days... (plus I did a couple of lessons before the 30 days)

I did more toe-warm-ups today, and although there still is some tendency to cramp, it was a bit better than before. So I think Roseabi is right, I just don't have the muscles right yet.

That's what having a fitness obsession is for, anyway....

❤

[2Tired2Run]

This thread is very interesting as having started yoga classes a few months ago myself, this is a real issue for me .. i often cannot try or stay in a pose that puts my feet in this position. I've asked a couple of the instructors and not got an answer, so warming up the feet and strengthening the feet too sounds the way to go. Thanks.