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about 20 minutes ago in San Diego, US
Expert Q and A: Avoiding Foot Cramps in Yoga Poses
Posted on October 9th, 2011
Question: I'm new to yoga, have only been practicing a few weeks. I'm loving it for so many reasons. One small problem is I've found that often when I point my toes in a pose, I get really bad cramp in the sole of my foot, and I have to flex my foot to make it go away. This can really interrupt my yoga sessions.
Does anyone have any idea how I could help this from happening so much? I'm fairly fit, I run regularly, and I've never had any problems with my feet in the past.
Answer: This is quite common especially in poses like Child's Pose, Zen Pose and Pigeon Pose where the top of the ankle has pressure place on it.
For poses like Pigeon and low lunges (where you can easily modify), you can tuck your toes as a variation.
For poses like Child and Zen (where you technically are not supposed to tuck toes unless you are purposefully stretching the toe joints and sole of the foot in Zen pose), try rolling up a small towel and place this between your ankle and the mat so you ankle joint is less 'pointed'. For most people, this reduces the occurrence of nerve stimulation and muscle cramps in the sole of the foot.
Expert Q & A provided by My Yoga Online teacher and Co-Founder, Kreg Weiss.
Tags: Yoga Tips, Yoga, Kreg Weiss, foot, yoga props, yoga expert, pigeon pose, cramp, modifications, childs pose, zen pose
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Hi! I love this site! I don't practice at a studio anymore, they're too crowded and typically don't offer the type of class I want, when I want it!
kregweiss
Hi Kathleen/KParks, foot cramps can be a result of a few factors:
*electrolyte imbalance ... this usually only for those during long distance activities (ie running) or conditions like pregnancy ... in those situations, one is usually encouraged to increase potassium and magnesium levels
*lack of muscular conditioning ... this again is a rare cause, but for individuals who are in activities that require engaging toe points (ie dance/gymnastics), they are usually prescribed stretch and strengthening exercises targeting the sole of the foot (ie plantar flexion exercises with therabands)
*triggering of over-contraction of foot musculature during plantar flexion ... this is the more common reason for most people
With this in mind, I suggest that you do some preparation poses at the beginning of your practice:
*cat/cow pose with toes tucked and then zen pose with toes tucked - aim is to stretch the soles of the feet
When going into Fish, I actually prefer to dorsiflex the toes and engage the thighs - I find this encourages better energy locks in the pelvis and abdomen which overall protect the lower back better.
For poses like Dolphin, lessen the plantar flexion OR as you plantar flex, counter this by spreading and fanning the toes ... so as the toes mounds curl under, the toes lift and curl up ... this will have a reciprocal inhibition affect on the sole of your foot - this also brings enhanced awareness to the ends of the limbs.
For Triangle, it sounds like you are pressing your toe mounds and toes into the earth to generate this 'cramp'. Try to use more of the heel to ground the pose and instead, fan your toes. Before going fully into the pose, stop and try the same lifting of the toes to counter the contraction in the sole of the foot that may be starting.
Let me know if this helps.
Namaste,
Kreg
MyYogaOnline.com
By an expert about 7 months ago in verdun, CA
KParks
Kreg,
In dolphin and fish, I am pointing my feet, and in triangle, it is the forward foot that cramps. Thank you for your hep.
about 7 months ago in Bala Cynwyd, US
kregweiss
Hi Kathleen/KParks,
When you are doing Dolphin and Fish pose, are you pointing (dorsiflexion) or flexing (planterflexion) your feet? n Triangle pose, is it the forward or rear foot that is encountering the cramp? Namaste, Kreg MYO
By an expert about 7 months ago in verdun, CA
KParks
Kreg,
I have been doing yoga for years, and still experience cramping in my feet. Not in pidgeon or child's pose -- but in dolphin, fish pose and trikonasana. Can you expand your answer a little? By the way, I have practiced with you videos repeatedly and love every single one. Thanks.
about 7 months ago in Bala Cynwyd, US