Nighttime foot cramps can cause memorably rude awakenings, but apart from that, they're usually harmless. Muscle spasms in the feet are also common during yoga exercises, but experienced practitioners recommend relieving them with a combination of massage and yoga poses. If you experience serious, persistent daytime leg or foot cramps with no apparent trigger, see your doctor.
What Brings Them On
Causes are unknown, but foot cramps are associated with a variety of conditions, including deficiencies of potassium, calcium or magnesium; and drugs such as diuretics, cholesterol-lowering statins, lithium and morphine. Dehydration is a risk factor, as is sitting or standing in one position for too long, overexertion, pregnancy, flat feet, alcoholism and being over the age of 50. They can come on during exercise, especially when you point your toes or try to make your feet assume unfamiliar positions.
Yoga Massage for Prevention of Foot Cramps
Yoga Teacher Training says that you can reduce the chances of cramps by making a habit of massaging your feet several times a week, something especially recommended for people who stand all day. One technique is to stand and roll a rubber or tennis ball under your soles for a few minutes for each foot. Another is to sit in any comfortable position that allows your hands unstrained access to your feet and massage the arches with both thumbs, pressing down firmly with circular motions.
Yoga for Relieving Cramps
Whether cramps hit during or outside class, Yoga Teacher Training suggests several poses to relieve them. Assume the Balasana or Child's pose, as shown in Resources 3, with a rolled-up towel under your ankles. This should ease muscles cramping on the bottom of your feet by taking pressure off the fronts. If you prefer, you can try this technique with any other pose that puts your feet in the same position as Balasana, including Virasana or Hero's pose, shown in Resources 2. Adho Mukha Svanasana, the downward-facing dog pose shown in the illustration, is good for stretching out cramping foot muscles. Start by getting on your hands and knees on the floor, knees directly below your hips, with hands slightly in front of your shoulders, fingers slightly spread. Turn your toes under and press the balls of your feet into the floor while you push yourself up to the downward-facing dog pose. Hold it for one to three minutes while the cramp subsides.
After-Yoga Massage
Yoga instructor Kristine Kaoverii, author of the book "Healing Self-Massage," published by Sterling, 2005, suggests that massage immediately after a yoga session promotes muscle healing and reduces the chances of muscle spasms. Start by rubbing your hands together to warm them and increase circulation. Massage down the calf and shin of one leg with both thumbs, using a circular motion and paying special attention to sensitive spots. Massage the ankle, then press your knuckles into the sole of your foot, advancing your hand in a rolling motion from toes to heel. Twist and squeeze each toe and press your fingers into the space between them. Finally, slap the sole from toes to heel, repeat the whole process for the other leg, then relax in the Savasana, or corpse, pose shown in Resources 5.
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