Dealing with foot cramps By Christina Brown

I have flat feet, and I often get spasms or cramps in my feet and toes during standing poses. What can I do to treat this?

Christina Brown’s response:

You are not alone! Foot spasms and cramps are frequently experienced by newer practitioners to yoga.

Our feet tend to be a forgotten part of our anatomy. They are often to be found in unsupportive or squashy footwear. Yoga practice can help, as it aims to flood the entire body, including our feet, with consciousness. Yoga brings an increased blood flow, fresh awareness and sense of energy to our feet.

Standing poses require care in the placement of the feet and, in time, can help you work through spasms and cramps. Useful things to keep in mind during standing poses are working to ground down through the “four corners” of the feet (the inner and outer heel, plus the points at the base of big and little toes).  Lift and spread the toes before replacing them down on your mat. From there, activate the inner arches of the feet. 

If you feel a cramp coming on in any posture, try mentally softening into the feet rather than working them more. Don’t let yourself suffer when you have a cramp—just come out of the pose, give your foot a massage and resume once things have settled. You may want to check your mineral status as magnesium or calcium deficiency can create muscle cramps. Or, you may well find cramps and spasms disappear by themselves over time and continued general practice.

Christina Brown is the author of Yoga Bible: The Definitive Guide to Yoga. She teaches yoga in Sydney and runs teacher trainings and retreats. www.christinabrown.com

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