This is for you if you experience foot cramp when you lie in a prone position (face-down) or when you are in child’s pose. It can happen at any time, but will often be worse when you are doing any exercise that involves these positions.
Both of these positions involve lengthening the dorsal surface of the foot (the part where your shoe laces sit) and if there is tension within the tendons running from the front of the ankle to the toes, you may experience cramping when they are held in a lengthened position. Typically if you experience this type of foot cramp, your toes will tend not to lie flat on the floor when standing or they will start to lift as soon as you begin to flex at the ankle. You may also notice that you have ‘hammer toe’ where the toes are bent as if gripping the floor.
How to reduce foot cramp:
In the short term, ie. during your class, a bolster under your ankles can be a really useful preventative measure as it stops the toes making contact with the floor, thereby avoiding the lengthening which is causing the cramp. Your bolster doesn’t need to be fancy – a rolled up bath towel or jumper will do the job just as well.
In the longer term, of course, it is preferable to resolve the issue. Your foot function will improve greatly by reducing restrictions, and improved foot function positively impacts knee and hip function so it is worth investing a little bit of time on a regular basis.
Soft tissue release:
Here’s a short video (starring my right foot!) showing some release work that you can use at home but bear in mind that you will need to address your footwear too! I often find resistance to this one (I’m not sure why?) but clearly if our feet spend long periods of time squeezed into socks and shoes which do not allow sufficient space to move, no amount of release work is going to fully resolve the problem. We need to take a two-pronged approach with any body-work:
- resolve the issue using appropriate soft-tissue release and
- make changes to any external factors which are contributing to the issue
I’ll leave you to sort out your footwear (hint: you need a far wider toe-box than you might think) but in the meantime you can try this release work. I have tried to give you a few examples of makeshift massage tools that you might find at home but you could also invest in a gua sha tool if you want to get the best results.
The key thing with release work is to give it time. Five minutes will make a difference but it is not going to undo years of wearing potentially restrictive footwear! Be patient, commit to doing it every day for a week and see what you notice…and then carry on doing it every day because your feet will love you for it.
In the video I mention the option of using spacers between the toes and here are two options that I have found helpful, although since switching to barefoot shoes I haven’t used either:
- correct-toes – this is the main website but you will also find UK suppliers
- silicone toe separators – for me these are more comfortable because I have very little, little toes which don’t sit so well in the whole-foot type spacers
Please let me know how you get on with this & let me know if you have any questions at all about foot cramp.
If I can help you directly with any soft tissue work, please drop me an email.
PS even though I don’t have any specific toe extensor issues, I noticed an astonishing difference in the foot I had worked on while filming this…so perhaps you should do it even if you don’t think you have any problems either?!