foot cramp in yoga

[Leotigris]

I wondered if any one might have any tips for preventing foot cramp. I have been doing a weekly yoga class for a couple of years now, and find that whenever I try to do child's pose I get cramp in my feet. If I tuck my toes it stops after a while but I would really like to avoid it happening in the first place. I don't know if anyone else has been experiencing similar problems and if so whether there is a remedy?

[CBDB Administrator Graduate Gold]

my reply seems to have disappeared so apologies if it suddenly appears twice.

I do have the same issue, I think, but don’t have a remedy. With many yoga poses, I just keep my toes tucked under, rather than put weight on them straight.

Child’s pose seems ok as I always do extended child’s pose anyway, but in upward dog, I have the same issue, I think. Or at least I did. I think it also improved over the years, but this one is so hard to keep track of. . I think I just never worried about my position of toes.

So, no remedy, I fear. But thought I’d reply anyway to say you are not alone in having that issue.

[Leotigris in reply to CBDB]

thanks CBDB

[Wavy-chick28]

I was hoping you might have a cure for this in your answers because I get the same!! Searching on the forum this same question was posed years back and the only replies mention de hydration and lack of magnesium so no miracles just glad so many others have same issue. 🥴

[Leotigris in reply to Wavy-chick28]

thanks Wavy-chick28. I've come across the same when searching the internet. I'm pretty certain that dehydration isn't the problem in my case but I wonder about magnesium.

[Wavy-chick28]

Might have to give the magnesium a try, I did get cramp in my hands yesterday which was very weird ! But I’ve been decorating so could be fatigue, might still try the magnesium though.

[CBDB Administrator Graduate Gold]

you know, I’ve been thinking about this since I read your post, and I had looked into ankle mobility in the past.

So I wonder if it is to do less with toes, but rather ankle flexibility in relation to not tucking, but plantar flexing, e.g. straight toes.

In the past I’ve come across partner stretching exercise in the classic Bob Anderson book “Stretching”, but never did them as they needed a a partner. But it did suggest this different stretch, rather balancing the all to many toe-tuck stretches (dorsi flexing?).

Here is also a video how to do these yourself, and I might just do them when I cream my feet.

If the tightness and subsequent cramping might be to do with ankles rather than toes, this might help a little bit. I’ll certainly will try it a few times, so let us know what worked for you.

youtu.be/MujwFGJSQ_k?si=Efi...(Not working as expected?)

Page 157 from Bob Anderson, Stretching (1980)

[CBDB Administrator Graduate Gold in reply to CBDB]

This is a better pic and instructions from the same book

Page 31, Bob Anderson, Stretching (1980)

[Leotigris in reply to CBDB]

Thanks CBDB, that looks interesting. I have been doing similar things to relieve the cramp when it happens but not in advance, so I might give that a go.

[grumpyoldgirl]

Hi I get a cramp-like feeling in my right foot when I do some pilates stretches (but not in child pose).

It's the foot on the side I've got lots of issues (previous broken ankle and associated ligament damage, peroneal tendonitis, and underactive glutes on that side too). I'm starting to wonder if it's nerve pain caused by tight or impinged nerve in the leg, running down into foot, because that's something my physio spotted when I was getting post-fracture physio.

I'm working on foot and ankle mobilisation, and calf and hamstring and associated nerve stretches as well as glutes, I might be imagining it but I think it's making a difference.

[CBDB Administrator Graduate Gold in reply to grumpyoldgirl]

Im sure it will! I did a series of focussed ankle mobility weeks and I measured it. And it made a huge difference.

But then I was dropped back on the injury couch, and next time I measured after 3 weeks of no ankle exercises, I was back to square 1.

So keeping on with it is probably the best way forward. Well done!

[grumpyoldgirl in reply to CBDB]

Thank you that's encouraging. It's the back to square one aspect that I'm getting impatient with. Went back to pilates after an extended Christmas and COVID break (🙄) and my abs were still on holiday. Went to do my roll down (good) and sit up (no!!!)Three weeks in and it's still not back 100%.

Another thing I should add to my daily routine I suppose.

It's starting to feel like whack-a-mole😏

[CBDB Administrator Graduate Gold in reply to grumpyoldgirl]

LOL! Yeah, whackamole!

I think that’s why the little life hacks, often posted here by Oldfloss on the forum, are so important. Lifehacker often remain a staple, when dedicated workout regimes drop off the radar!

Keep on keeping on! You are doing great!