Foot Cramping in Yoga Poses Relief

by Melissa West on June 25, 2013

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Today’s question comes to us from Shell from Facebook and she wants to know the possible causes and solutions for foot cramping during yoga poses.

Foot-Cramp-during-yogaProps Needed: Tennis Ball

So of course I am a Ph.D. not a medical doctor so it is not possible for me to diagnose the possible causes for foot cramping during yoga poses. The first thing I would recommend would be to check with your medical doctor to make sure that there isn’t anything specific going on with you or any medications that you are on causing foot cramping during your yoga practice.

One thing that I noticed from my experience when I used to teach my in person students was that when they had cramps I would ask them how much water they had consumed that day. Very often they were dehydrated. Make sure you are drinking enough water. The rule of thumb is drink half your body weight ( in pound) in ounces every day. Another thing is to make sure you are getting enough potassium. Bananas are not the only source of potassium available pre-yoga! You can also check out sweet potatoes, beet greens, orange juice, white beans, and dates.

Check in with the shoes you are wearing. Are they causing discomfort in your feet? Footwear is a super personal thing, but I switched to birkis a few years back and my feet have never been happier (I was having foot cramps too!) Find what works best for you on your feet and stick with it.

Today I will show you an exercise to help relax your plantar fascia – the fascial connections along the bottom of your feet. (Rolling your foot with a tennis ball) It may help to reduce the cramping you experience during yoga.

I am actually going to be doing some hand and foot training with Sue Hitzmann, Creator of MELT Method® in a couple of weeks in Toronto, so I will be offering my members some great new methods of releasing fascia in the coming weeks on the membership site.

I would also definitely check out my full length yoga videos for feet to help build stronger feet.

Feet First 
Yoga for Ankles and Feet

And here are some of my free classes that have some foot specific yoga sequences in them:

Namaste Yoga 182 
Namaste Yoga 153 

  • rashmisharma12

    I look forward to knowing more about Fascia release…this should be fun! yayy! Thanks to one day travel to Cincinnati and back …my left foot arch is sore ( please don’t ask me how I did that lol) Right now your video on using  a tennis bulb comes as an IDEA! light bulb on :):) thanks for this…will do this right away.

    • rashmisharma12 Dear Rashmi – I am so looking forward to my training on this! 🙂 Between you and fascia release training it is non-stop school right now 😉 You crack me up! I won’t ask, it makes total sense to me, long drive, lack of sleep and probably dehydration. I hope you are feeling better now. xo Melissa

      • rashmisharma12

        DrMelissaWest rashmisharma12 Yesterday forgot to correlate something….the fact that I could manage to do the tree pose…(let’s say that I could keep the sole of my feet much above the knees ) could it be because of the realignment that happened after that minor glute injury from golf? lol because nothing happened before that ha ha ha ……..I have all the reasons to love this body…it’s so fascinating. (Just like earth’s continental plate move/shift) ha ha ha ha 
        Teaching the teacher (that’s you) seems to be in the air. Good luck..have fun! :):)

        • rashmisharma12 I hope that your tree pose advancement is from your dedication to your yoga practice Rashmi! 🙂 But, maybe it was just like a continental plate shift in the earth! lol!

  • rashmisharma12

    Surprise Surprise ! rolling the ball helped with the soreness…(did it twice or may be thrice )and guess what….I am back…..:) Every body part is working fine right now.

    • rashmisharma12 Yes, releasing fascia really works 🙂 I’m glad you’re back! 🙂 Nothing stops Rashmi! 🙂

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