A cramp is an involuntary, often painful muscle spasm during which a muscle contracts and hardens. Cramps can last just a few seconds or up to several minutes. The arch of your foot is a common site for cramping as are the muscles in your calves, thighs, abdomen and rib cage. Foot cramps during yoga practice commonly occur in postures that require you to point your toes.
Causes
A variety of conditions can cause muscle cramps, but dehydration is among the most common. Students who participate in hot yoga classes might be more susceptible to cramping because heavy sweating can lead to an imbalance in electrolytes such as sodium, potassium and magnesium, which are responsible for maintaining fluid balance in your muscles. Hypokalemia, or low potassium, is particularly associated with cramping. Medications and medical conditions such as diabetes and hypothyroidism can lead to cramps, but a July 2007 study in "The Journal of the American Academy of Orthopaedic Surgeons" notes that most athletes who suffer muscle cramps are healthy.
Treatment
Often you can relieve a foot cramp during a yoga pose by flexing your affected foot hard enough to stretch the abductor and adductor hallucis muscles, which lie under the inside arch and act to flex and point your foot in relation to the ankle. If the cramp subsides, point your foot less strenuously for the remainder of the posture. If the cramp persists, sit down and flex your foot manually in opposition to the cramp, massaging the cramping muscles with your thumbs until it relaxes. If you experience residual soreness, ice the muscle after practice.
Prevention
Hydrate yourself properly before and after yoga practice to reduce the possibility of foot cramps. Sports drinks that contain electrolytes and coconut water, which contains about 600 milligrams of potassium per cup, might be helpful. Tight muscles are particularly susceptible to cramping, notes the Merck Manual, so flex and stretch your feet through a full range of motion before beginning your practice. Avoid caffeine and drugs that contain the stimulants ephedrine or pseudoephedrine, which might be found in nonprescription cold and allergy remedies.
Considerations
If foot cramps are an ongoing problem, consult your doctor to rule out an underlying medical cause. Prescription drugs are available to treat cramps, such as quinine sulfate, but most have undesirable side-effects. Limited research suggests that supplementation with vitamin E, or tocopherol, might be beneficial. A 1995 study in the journal "American Family Physician" reported that vitamin E helped some leg cramp sufferers find relief, although results are not conclusive. Check with your doctor before taking supplements.
References
- "The Journal of the American Academy of Orthopaedic Surgeons"; The Athlete With Muscular Cramps: Clinical Approach; J. Maquirriain, et al.; July 2007
- The Merck Manual Home Health Handbook: Muscle Cramps
- QuickFit Yoga; Hot Yoga -- Physiological Concerns while Exercising in the Heat; Leslie S. Funk; 2001
- Metro Sportsmed: Foot Anatomy
- "American Family Physician"; Leg Cramps: Differential Diagnosis and Management; JD Riley, et al.
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