Foot Cramps

While in class lately, I have been experiencing foot cramps. Dancers who suffer from foot cramps know how difficult it can be to make it through class or a performance. You need to be at your best when it counts, and foot cramps should not hold you back.
Typically, foot cramping is caused by dehydration, a lack of potassium which helps keep our body chemistries regulated, poor circulation and lack of oxygen being carried to the feet, and pinched nerves. Smoking or drinking alcohol can also contribute to this problem, as well as changing hormones in the body, and stress or fatigue in the foot. If the feet are overworked, they are more susceptible to foot cramps. Some birth control medicines cause cramping in the extremities, so if you are experiencing cramps and take birth control, contact your gynecologist immediately, as this may be a sign of a larger circulatory problem.
In order to prevent foot cramping, dancers should be drinking water consistently throughout the day. Eating foods high in potassium, like bananas and peanut butter will help increase the levels of this mineral in your body and re-regulate your body chemistry. Taking ibuprofen or aspirin before class may also help relieve your symptoms. Dancers with injuries to their feet should wrap an ice pack around the foot cramp, but not directly on the area that is affected.
If the foot cramps are chronic, dancers should use warm, damp washcloths on the cramp three times a day and wrap the affected foot with an elastic bandage. Dancers with persistent foot cramps should attempt to stay off that foot until the problem clears, or see a podiatrist who can further diagnose the source of the cramping.
Dancers who have portable bars in their studio should stand on the edge of the bar and let their feet hang off the edge. This will loosen up the muscles from the calves to the feet. Doing runner’s lunges (one leg in front of the other, back leg straight and heel barely touching the ground, front leg bent at the knee at a 90 degree angle and weight forward on the front leg) will also help stretch out the muscles. Before class, dancers should warm their feet up with Pinky Balls, a small rubber ball, by rolling their feet over and over the ball.

Dancingly,
Jenn
jenn@centralctfootcare.com