Dehydration
Foot Care Central assures us that foot cramps don't have to keep us from our regular activities. Because Zumba is physically demanding and causes perspiration, the chances of dehydration increase. Sip water at the first signs of cramping. Chronic dehydration can also make you more susceptible to cramps in your daily life, so drink plenty of water each day, especially before and after working out.
Footwork Challenges Muscles
Dancers in all styles often experience muscle cramps in the lower limbs. In Zumba fitness, a common reason for cramping is the strain and fatigue of the muscles that support your body through various dance steps. When muscles become tired, such as in Zumba class when upright and working hard on your feet for long periods, the body may respond by freezing in certain areas under stress. Foot muscles are a prime candidate for spasms in Zumba because they are being constantly pushed and pressed upon in many of the Latin dance moves. Your Zumba footwork includes pointing, flexing, rising on your toes and stomping into the floor. Simply resting your feet during irritating moves, or reducing your range of motion, can help your feet resist cramping.
Shoes also make a difference. Lack of support for the arch and heel, or heavy stiff shoes not designed for dance footwork, lead to more foot pain and fatigue. Make sure your Zumba shoes are aerobic dance sneakers that support a full range of foot movements, not just forward movement such as walking shoes.
Foot Muscles Need Relief
Feet should get extra attention before, during and after dancing in a Zumba class, or they will be more likely to cramp. Tight muscles limit blood flow and oxygen to the areas of your body that need to recover and heal after a workout. Many people warm up and cool down before and after a workout, but they only focus on the larger muscle groups such as hamstrings, shoulders and backs. The small muscles of your feet need stretching and release, too, so don't rush to put your street shoes on after class if you want to avoid recurring foot cramps. Take a moment to stretch the muscles of your feet with your Zumba shoes off by pulling back on your toes and rotating your ankles with feet flexed.
The strain that causes frequent cramping is also exacerbated by inflammation of muscle attachments at the bottom of the foot. Simple daily self-massage of the feet, using hands or rolling the arch of the foot on a tennis ball, is another effective way to offset foot cramping in Zumba.
