Do you know the feeling of toes rigidly curling up and would not release or the calf muscle pains and you have to jump out of bed, walk a bit before returning to bed?
My students (just like me) are over the age of 50. In class sometimes students get a cramp, generally in the foot (toes) or legs (calves).
Cramp is a painful, involuntary contracting (shortening) of part or all of a muscle, or several muscles in a group.
Cramps of the extremities, especially the legs and feet, and most particularly the calf, are extremely common. Other common areas for muscle cramps include: back and front of the thigh, hands, arms, abdomen, and rib cage muscles.
The actual cause cramps in the legs and feet is not known, but it may be caused by conditions or activities such as overuse of muscles, dehydration, nerve compression, mineral deficiency and cold weather.
Foot cramps are more common in older adults and sometimes they happen at night. Nerves and muscles can wear out as aging occurs, causing cramping. Stretching, staying active, and eating a nutritious diet can help older adults prevent leg cramps.
People of any age who lead a sedentary lifestyle are also at higher risk for leg and foot cramps.
I would like to share my favourite poses which – if practiced regularly will significantly reduce cramps and will strengthen your ankles as well. These poses (as yoga in general) can be practiced almost anywhere. The photos were taken on a recent trip to the Wollomombi area of North/West New South Wales.
Raising both heels:
Start with standing tall in the mountain pose. Keep the spine erect, chin parallel to the ground. Roll the shoulders back, bring the shoulder blades in and left the chest.
If you can keep your ankles together and come up on your toes. Release and bring the heels back to the ground. This is one cycle. Repeat fifteen times. It is recommended to do three sets in a day. This pose will strengthen the ankles and the muscles in the sole of your feet and in the toes.
Releasing one heel:
Come up on your toes (as in previous pose) and release one heel to the ground. Raise the heel so now both heels are off the ground. Release the other heel then raise it. This is one cycle. Repeat it ten times, several times a day.
Stretching the calves:
Place the toes of one foot against the wall or a solid structure. Have your hands on the wall or a solid structure. Keep the front leg bent, shin vertical. Step back with the other leg to a distance where the ankle is on the ground. Do not bring the foot across our midline, try to keep the foot in line with the hip. Feel the stretch in calf. Keep your back straight (take in your spinal processors), chest open and shoulder are wide. Hold it for say 10 cycles of your breath, i.e. one inhalation and one exhalation are one cycle.
Keep the front leg as it and step forward with the other leg. This will bend both of your ankle. Stay in the pose for 10 cycles of your breath. This variation will also strengthen your ankles, good for bushwalkers going down the hill.
Repeat on the other side (i.e. have the other foot at front).
I hope regular practice of these poses will help you to manage the cramps.