By Rachael Freeland

Naturally, muscle fibres are designed to contract or lengthen in response to the neural stimulation of a desire to move (conscious or unconscious). A cramp occurs when the muscle contracts with great intensity and stays contracted, often feeling hard or bulging – and the muscle is unable to lengthen or relax. Cramps often occur in skeletal muscles, in particular effecting muscles in the foot and in the calf. Such muscle cramps are quite common and may be eased by slowly stretching the muscle, encouraging it to relax and lengthen.

There are numerous reasons why cramps may occur including; muscle fatigue, heavy exercise, poor circulation, dehydration, reduced levels of potassium, magnesium and/or calcium in the body, medications, pregnancy, and they may be symptoms of more serious conditions like intermittent claudication (a form of atherosclerosis that reduces blood flow to the legs), hypothyroidism, alcoholism, kidney failure and/or other metabolic conditions. If you are experiencing chronic cramping, its important to consult with a medical practitioner.

There are a number of things that when implemented together can reduce the likelihood of experiencing cramps. Ensuring adequate intake of water and minerals in the diet will help. Likewise ensuring adequate stretching prior to and after engaging in physical activity will help release built up tension in active muscles (i.e. calf stretches before and after running), encouraging the muscle body to relax and lengthen fully. Yoga can be a wonderful support to any physical activity that is demanding of the body as it teaches the individual how to stretch the muscle groups appropriately. Regular massage may also be of benefit.

Just the other day, a student mentioned that their foot kept cramping whenever he went into Balasana (child’s pose). After class we talked about the different things that can increase the risk of cramping – hydration, diet (minerals including, potassium and magnesium) and explored the type of activity they did. They were often on their feet, walking around, but very rarely stretched the muscles through the top of the foot back out. We talked about what a cramp was and the benefits of stretching.

I encouraged this student to begin to stretch out the top of his foot several times during the day, just to encourage the muscles to begin to relax and lengthen. He agreed to start by pointing his toes and stretching out the top of his foot whilst standing, or sitting watching TV, and then as his comfort level grew, I encouraged him to begin practising Balasana (to again lengthen and strengthen the relevant muscles).

It might also turn out to be of benefit to begin practising a regular relaxation or a relaxing breathing practise at home, just to assist him to relax more fully.